Back · Foam Roller
Roll Upper Back
How to do the roll upper back, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller positioned across your upper back, knees bent and feet flat. Support your head with your hands, lift your hips slightly, and roll slowly up and down over the muscles between your shoulder blades, pausing on tender spots.
- 1Feel the roller release tension through the muscles between your shoulder
- 2blades
- 3Keep your core engaged so your hips stay supported as you roll
- 4Pause and breathe on any tight spots until they ease
Common mistakes
- Do not roll onto your lower back; keep the roller above the ribs
- Avoid cranking your neck forward; let your hands support your head
- Do not roll so fast that you skip past the tight areas
Muscles worked
The roll upper back mainly works the mid traps, with the lower traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Upper TrapsMinor
- Rear DeltsMinor
Kovo programs the roll upper back 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.