Rhomboids-SMR
Instructions:
- 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.
- 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.
Alternative exercises:
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulde...
Sled Row
Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face th...
Smith Machine Bent Over Row
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend you...