Rhomboids-SMR
The Rhomboids-SMR targets the Middle Back and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Rhomboids-SMR work?
The Rhomboids-SMR primarily works the Middle Back. Secondary muscles include the Traps, which assist during the movement.
Is the Rhomboids-SMR good for beginners?
The Rhomboids-SMR is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Rhomboids-SMR?
You need foam roll to perform the Rhomboids-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.