Roll Upper Back
Expert Advice
Move slowly across the foam roller and pause on tender spots to allow the fascia to release.
How-to-do Steps
- Lie on your back with the foam roller positioned under your upper back.
- Bend your knees with feet flat on the floor and cross your arms over your chest.
- Lift your hips off the floor and use your legs to gently roll your upper back on the foam roller.
- Roll from the base of your ribcage to your mid-back.
- Continue for 30-60 seconds.
Track Roll Upper Back in FitAI
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Muscles Worked
Roll Upper Back primarily targets the Traps, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Upper Back work?
Roll Upper Back primarily targets the Traps. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Upper Back?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Upper Back suitable for beginners?
Yes, Roll Upper Back is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
