Rhomboids-SMR
Rhomboids-SMR is a stretching exercise using foam roll that trains the middle back.
StretchingFoam RollIntermediateStatic
Primary muscles: Middle Back
Secondary muscles: Traps
How to do it
- Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
- Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Rhomboids-SMR from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
Related Middle Back exercises
Kettlebells
