Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
Starting position
End position
How to Do 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
Alternatives to Rhomboids-SMR
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
-
2
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
-
3
Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
-
4
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
-
5
Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
-
6
One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
-
7
One Handed Hang
A beginner mobility exercise that works the upper back.
-
8
Overhead Lat
An advanced mobility exercise that works the upper back.
-
9
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
-
10
Upper Back Stretch
A beginner mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do rhomboids-smr work?
Rhomboids-SMR primarily works the upper back. The traps assist as secondary muscles.
What equipment do I need for rhomboids-smr?
Rhomboids-SMR uses foam roller.
Rhomboids-SMR: is it suitable for beginners?
Rhomboids-SMR is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of rhomboids-smr?
Latissimus Dorsi-SMR, Spinal Stretch, Chair Lower Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log rhomboids-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Rhomboids-SMR with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.