Back · Foam Roller · Intermediate
Rhomboids-SMR
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- Traps
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.
Swaps on other equipment
Each has the upper back as its main muscle, on a different piece of equipment.
Other upper back exercises
- One-Arm Kettlebell Row · Kettlebell
- One-Arm Long Bar Row · Barbell
- Reverse Grip Bent-Over Rows · Barbell
- Seated Cable Rows · Cable
- Seated One-arm Cable Pulley Rows · Cable
- Sled Row · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake