How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the foam roll upper back in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Foam Roll Upper Back: how to do it and muscles worked

The foam roll upper back mainly works your back. You need simple equipment.

Muscles worked

Main

Back

How to do the foam roll upper back

1
Sit on the floor with the foam roller behind you, then lie back so the roller is under your upper back. Bend your knees with feet flat and cross your arms over your chest or support your head.
2
Lift your hips slightly and roll slowly up and down from the base of your shoulder blades to the top of your upper back. Pause on tight spots and extend gently back over the roller.
3
Roll for 1 to 2 minutes, breathing slowly.

Form tip: Stay above the lower back and do not roll your neck or lower spine. Keep your ribs down and avoid arching sharply.

Common questions

Which muscles does the foam roll upper back work?: The foam roll upper back mainly works your back.
What equipment do I need for the foam roll upper back?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the foam roll upper back in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.