Rhomboids-SMR
How to do the Rhomboids-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Traps
Foam Roll
How to do the Rhomboids-SMR
- 1
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.
- 2
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.
Log it, see it on your body.
Every Rhomboids-SMR set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Rhomboids-SMR fits
The Rhomboids-SMR shows up in training built around a specific goal. See how it fits:
More mid back exercises
Rhomboids-SMR: common questions
What muscles does the Rhomboids-SMR work?
The Rhomboids-SMR primarily works the Mid Back. It also recruits the Traps as supporting muscles.
Is the Rhomboids-SMR suitable for beginners?
The Rhomboids-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Rhomboids-SMR?
To do the Rhomboids-SMR you'll need a foam roller.
How do I do the Rhomboids-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Rhomboids-SMR sets, free.
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