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Back · Roller
Foam Roller Back
Foam Roller Back is a beginner isolation flexibility exercise that works the upper back (back), with the middle back assisting. It needs a roller. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Roller
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Upper Back
Secondary muscles
- Middle Back
How to do Foam Roller Back
- Sit on the floor with a foam roller behind you and lie back so it is under your upper back.
- Support your head with your hands and lift your hips slightly.
- Roll slowly up and down from the bottom of your shoulder blades to the top of your back.
- Pause on tight spots and breathe.
Form tips
- Don't roll your lower back directly.
- Move slowly.
Foam Roller Back alternatives
More upper back exercises
Foam Roller Back FAQ
What muscles does Foam Roller Back work?
Foam Roller Back mainly works the upper back in the back. The middle back work as secondary muscles.
What equipment do you need for Foam Roller Back?
You need a roller.
How many sets and reps of Foam Roller Back should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Foam Roller Back good for beginners?
Yes. Foam Roller Back is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Foam Roller Back burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Foam Roller Back?
Other exercises for the upper back include Upper Back Stretch, Back Squeeze, Barbell Back Wide Shrugs and Scapula Push Up.
For developers
Use Foam Roller Back in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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