Roll Rhomboids

Muscles worked

Setup

1. Sit on the floor with the foam roller placed horizontally behind you.
2. Lean back so the roller is positioned across your upper-to-mid back, just below the shoulder blades.
3. Place your feet flat on the floor with knees bent and cross your arms tightly over your chest to pull the shoulder blades apart (protraction).
4. Lift your hips slightly off the floor, supporting your weight through your feet and the roller.

How to do it

1. Slowly roll from the middle of your back up toward the top of your shoulders by pushing and pulling with your legs.
2. Maintain a slow tempo, moving about one inch per second to identify areas of tension.
3. Inhale deeply as you move and exhale fully, focusing on relaxing the upper back muscles into the roller.
4. When you find a particularly sensitive 'trigger point,' pause and hold for 20-30 seconds until the tension dissipates.

Form checklist

• Keep your chin tucked toward your chest to avoid straining the neck.
• Ensure you are hugging yourself tightly to keep the shoulder blades out of the way of the roller.
• Avoid rolling onto the lower back (lumbar spine) where there is no rib cage for support.
• Keep your core engaged to maintain a neutral spine and prevent excessive rib flaring.

Pro tips

• Slightly lean your torso to one side (about 10-15 degrees) to apply more direct pressure to the rhomboids on that specific side.
• Focus on deep, diaphragmatic breathing; if you hold your breath, your muscles will guard and won't release as effectively.

Make it harder

• Use a firmer foam roller or a 'peanut' massage ball to provide deeper, more localized pressure to the muscle tissue.
• Extend your arms overhead into a 'Y' position while rolling to change the tension and reach deeper layers of the trapezius.

Frequently asked

What muscles does the roll rhomboids work?

The roll rhomboids primarily targets the rhomboids and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll rhomboids?

The roll rhomboids uses foam roller.

Is the roll rhomboids good for beginners?

Yes. The roll rhomboids is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Back Lever TuckAdvanced · lats, rhomboids, and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius