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Roll Rhomboids

Roll Rhomboids

Rolling Rhomboids is a fantastic exercise that primarily targets the muscles in your upper back, specifically the rhomboids. In order to perform this exercise, you will need a foam roller and a mat or a comfortable surface to lie down on. To begin, position yourself on the mat with your knees bent and feet flat on the floor. Place the foam roller under your upper back, perpendicular to your spine, supporting your weight with your feet and your hands clasped behind your head. Make sure to keep your head, neck, and spine in a straight line throughout the movement. Engaging your core muscles, slowly roll up and down on the foam roller, targeting the area between your shoulder blades. Pause for a few seconds when you find a tender spot and allow the foam roller to apply gentle pressure on the targeted area, providing myofascial release. You can adjust the pressure by using your feet and legs to control the intensity. Keep a slow and steady pace throughout the exercise and aim for 10-12 rolls, or spend about 2-3 minutes on this movement. Remember to focus on your breathing, inhaling as you roll back and exhaling as you roll forward. Rolling Rhomboids is a versatile exercise that offers numerous benefits. It helps to improve upper back mobility, relieve tension and tightness in the muscles, and boost overall posture. Incorporating this exercise into your workout routine can be a great way to target your rhomboids and maintain a strong and healthy upper back.


  • Start by lying face down on a mat or exercise bench.
  • Extend your arms straight out in front of you, palms facing down.
  • Squeeze your shoulder blades together as you lift your arms off the ground or bench.
  • Keep your neck neutral and engage your core throughout the movement.
  • Hold this position for a count of 2 to 3 seconds.
  • Slowly lower your arms back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and alignment throughout the exercise, keeping the back straight and shoulders relaxed.
  • Focus on squeezing the muscles in the middle of the upper back (rhomboids) when rolling to activate them effectively.
  • Control the movement and avoid using momentum to derive the most benefits from the exercise.
  • Start with lighter intensity by using a softer foam roller and gradually progress to a firmer one as you gain strength and flexibility.
  • Perform the exercise at a slow and controlled pace to allow the muscles to fully engage and benefit from the movement.
  • Combine the roll rhomboids exercise with stretches for the chest, shoulders, and neck to maintain muscle balance and prevent postural imbalances.
  • Experiment with different rolling angles and positions to target different areas of the rhomboids for a well-rounded workout.
  • Include regular strength training exercises that target the rhomboid muscles, such as rows or reverse flyes, to complement the roll rhomboids exercise.
  • Maintain proper breathing throughout the movement, exhaling during the rolling phase and inhaling during the return phase.
  • Listen to your body and adjust the intensity and duration of the exercise based on your fitness level and individual needs.

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