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How to Do Rhomboids-SMR — Form, Muscles & Tips

Learn how to do the Rhomboids-SMR: step-by-step form, muscles worked, foam roll setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.