Rhomboids-SMR
The Rhomboids-SMR is a intermediate foam roller exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentFoam Roller
LevelIntermediate
How to do the Rhomboids-SMR
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.