About this exercise
A self-myofascial release technique targeting the rhomboid muscles located between the shoulder blades. Rolling this area helps relieve upper-back tension and tightness caused by prolonged sitting or pulling movements.
Foam Roll Rhomboids
Step by step instructions, muscle activation and variants for the Foam Roll Rhomboids.
EasyTrapezius
How to Perform
- Sit on the floor with the foam roller placed horizontally behind your upper-mid back
- Cross your arms over your chest or place your hands behind your head to retract your shoulder blades away from the area being rolled
- Lean back onto the roller so it sits across the upper-mid back between the shoulder blades
- Support your weight with your feet flat on the floor and knees bent
- Slowly roll up and down between the shoulder blades, targeting the rhomboid area
- Pause on any tight or tender spots for 2–3 seconds and breathe deeply
Muscle Activation
Primary
Trapezius
Secondary
Middle back
About the Foam Roll Rhomboids
The Foam Roll Rhomboids is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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