Rhomboids-SMR
IntermediateFoam rollStaticStretching
How to do it
- 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:Middle back
Secondary:Traps
More middle back exercises
Alternating Kettlebell Row
Kettlebells · Isolation · Intermediate
Alternating Renegade Row
Kettlebells · Compound · Expert
Bent Over Barbell Row
Barbell · Compound · Beginner
Bent Over One-Arm Long Bar Row
Barbell · Compound · Beginner
Bent Over Two-Arm Long Bar Row
Barbell · Compound · Intermediate
Bent Over Two-Dumbbell Row
Dumbbell · Compound · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.