Rhomboids-SMR
How to do the Rhomboids-SMR
- 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.
How to program the Rhomboids-SMR
Sets and reps
As an isolation movement, the Rhomboids-SMR is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Rhomboids-SMR is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Rhomboids-SMR work?
The Rhomboids-SMR primarily targets the Middle Back. It also recruits the Traps as supporting muscles.
What equipment do I need for the Rhomboids-SMR?
You need Foam Roll. Difficulty level: Intermediate.
How many sets and reps of the Rhomboids-SMR should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
