Back · Bodyweight
Roll Rhomboids
How to do the roll rhomboids, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller across your upper back between the shoulder blades. Cross your arms over your chest to spread the shoulder blades, then roll slowly over the area between the spine and each shoulder blade. Pause on tight spots.
- 1Release between the spine and shoulder blade
- 2Tension easing across the mid-upper back
- 3Slow, controlled pressure on tender knots
Common mistakes
- Don't roll directly on the spine
- Avoid fast back-and-forth motion
- Don't arch the lower back to add pressure
Muscles worked
The roll rhomboids mainly works the mid traps, with the lower traps and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Upper TrapsSupport
- LatsMinor
- Rear DeltsMinor
Kovo programs the roll rhomboids for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.