GymPlan AIRhomboids-SMR
Rhomboids-SMR is an intermediate stretching that mainly works your upper back, with help from your traps.
💪 Upper back🏋️ Other📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: Upper backSecondary: Traps
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialRhomboids-SMR alternatives
Exercises that train the same main muscle, including options with other equipment.
Upper Back StretchBodyweight · Beginner
Spinal StretchBodyweight · Beginner
Middle Back StretchBodyweight · BeginnerFAQ
What muscles does the rhomboids-smr work?
It mainly works your upper back; your traps assist.
How many sets and reps of rhomboids-smr should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the rhomboids-smr good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.