28 Best Rhomboid Exercises for Strength and Muscle

Do you want to learn about some of the best rhomboid exercises to include them in your workouts for a stronger, better-looking back?

When it comes to back muscles, the focus is usually all about the lats and traps and even the rear delts. However, if you want a well-rounded, strong, and good-looking back, you can’t forget about the rhomboids.

If you neglect your rhomboids and fail to strengthen them alongside the other muscles in your back, it can lead to poor posture, decreased performance, and even injury down the line.

Strengthening your rhomboids is essential for achieving the best possible physique, and will improve your overall performance. This will improve your ability to lift more weight.

This blog has detailed descriptions of the following topic:

• What is Rhomboid Muscle
• How to Train Rhomboid Muscles
• 28 Best Rhomboid Exercises
• Sets and Reps For Rhomboid Muscles
• Rhomboid Workout Routine
• People Also Ask

What is Rhomboid Muscle

The rhomboids are made up of two muscles, the rhomboid minor and the larger rhomboid major. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together.

The rhomboid muscles, located on your upper back underneath the trapezius muscle, These muscles diagonally connect your spine (cervical and thoracic vertebrae) to your shoulder blades (scapulas).

The Rhomboid Major is thin and flat and twice as wide as the thicker Rhomboid Minor, which lies superior to it.

Although they sit pretty high up on the back, they have usually considered a “mid-back” exercise because that is where you will feel them when doing exercises that target the rhomboids.

Rhomboids are superficial muscles, meaning they are close to the surface of the skin. However, they lie deep to the trapezius muscle of the upper back, and they are dominated by the almighty latissimus dorsi (lats) on the sides.

So, it’s almost impossible to see the rhomboids unless you are looking at a well-defined individual with low body fat

Function of Rhomboid Muscle

• Adduct the scapula: That means pulling them toward each other. If you can imagine attempting to hold a pencil between your shoulder blades, you can know scapular adduction and feel your Rhomboids contracting.
• Downward rotate the scapula: You get a feel for downward rotation of the scapula on a typical lat pull down. As you pull the bar down, the inferior angle of the scapula rotates from out by your armpit back towards the spine.
• One other important function of the Rhomboids (along with the serratus anterior and the pectorals minor) to keep your scapula against the rib cage.

How to Train Rhomboid Muscles

Do you know that, when you do lat pull down, Row, and pull-ups, or any kind of pulling exercise, then you can target your rhomboids? But here’s the thing, why numerous people don’t target their rhomboids effectively. Many gym-goers don’t squeeze their shoulder blades at the end of rowing, and pull down because they’re working at too high of weight.

Working out your back and shoulders with a lighter weight is much better to exercise your rhomboids.

So, the best way to train your rhomboid is to use light weight, good form and full range of motion, which allows you to contract the rhomboid effectively.

Tips: Pull your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to train the rhomboid muscles.

Benefit of Strong Rhomboid Muscle

Here are some of the key benefits you will enjoy if you have strong muscles:

• You will be able to carry more weight and improve muscle growth
• It helps avoid injuries.
• You can prevent compensation problems
• It helps maintain a healthy body posture

Rhomboid exercises for strengthening your back and improving posture.

Now, let’s get into the best rhomboid exercises for strengthening your back and Improving Posture using various types of fitness equipment, as well as some bodyweight exercises that you can do at home.

We have Created the Rhomboid exercises to many sections such as:

• Bodyweight Rhomboid exercises at Home (No Equipments).
• Rhomboid Exercises with Dumbbells.
• Barbell & Machine Rhomboid Exercises
• Rhomboid Exercises with Cables.
• Rhomboids Exercises with Resistance band.

28 Best Rhomboid Exercises for Muscle Mass.

Now, let’s get into the best exercises for rhomboid strength and hypertrophy using various types of fitness equipment, such as a barbell, dumbbells, cable machine, and resistance bands, as well as some bodyweight rhomboid exercises.

1. I, Y, T, W
2. Inverted Row
3. Scapular Push-Ups
4. One-arm bench dip
5. Bent over Dumbbell Lateral Raise
6. Lying Dumbbell Rear Delt Row
7. One-Arm Dumbbell Row
8. Dumbbell Bent Over Row
9. Side-Lying Rear Delt Fly
10. Standing Barbell Rear Delt Row
11. Barbell Lying Rear Delt Row
12. Bent Over Barbell Rows
13. T Bar Rows
14. Machine Rear Deltoid Fly
15. Reverse Cable Crossover
16. Face Pull
17. Cable High Row
18. One-Arm Lat Pull-Down
19. Seated Cable Rows
20. V-Grip Lat Pull Down
21. Cable Twisting Standing Row
22. Straight Arm Lat Pull Down
23. Single Arm Row with Resistance Bands
24. Bent Over Rows with Resistance Bands
25. Lat Pulls With Resistance Bands
26. Seated Row with Resistance Bands
27. Standing Reverse Fly with Resistance Bands

Bodyweight Rhomboid Exercises at Home

Use can simply and effectively train your rhomboid muscle by using these bodyweight Rhomboid exercises at home and use do not need any pieces of equipment for this as well.

There are many other benefits of training at home such as:

• No gym members required,
• Provide more flexibility as you can train as per your schedule,
• Required limited space.

1. I, Y, T, W

These exercises focus on the shoulder and back muscles, mainly the middle and lower part of the trapezius. They also hit all the rotator cuff muscles which include the rhomboid, infraspinatus, subscapularis, teres minor, and supraspinatus muscles. These work together to stabilize the shoulder and move the arm.

How to Properly Perform I’s, T’s, and Y’s Exercises

1. Lay with your stomach flat on the ground with your arms and legs fully extended.
2. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing inwards.
3. Brace your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions (I, Y, T, W) throughout the exercise.
4. Align your head with your thoracic (upper) spine.

I’s

1. Gently exhale and slowly lift your arms off the floor (maintain a formation of the letter “I”), with palms facing inward.
2. Hold this position for 5 – 10 seconds
3. Then relax and return to your starting position

Y’s

1. Gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward.
2. Hold this position for 5 – 10 sec.

T’s

1. Gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”).
2. Hold this position for 5 – 10 seconds.

W’s

1. Gently exhale and slowly lift your arms off the floor, to the sides of your body as illustrated with palms facing inward (“W” formation to form the letter “W”).
2. Hold this position for 5 – 10 sec.

Tips

• Try holding for only five or 10 seconds for the first time, and work up to 30 seconds in future workouts.
• Move your arms slowly up and down in each position of I, T, Y and W.
• To increase the difficulty for either version, add a 1-3 pound weight in each hand.

2. Inverted Row

The inverted row (bodyweight rows) is one of the best rhomboid exercises. It puts your body in a horizontal position, making it easier to perform. It also works the back and shoulder muscles from a different angle and improves scapular retraction. In gym mostly person do this exercise on the smith machine.

But, you can also perform the inverted row at home by lying under a chair, holding the chair’s sides, and pulling yourself up.

How To Do

1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
2. Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
3. Keeping your legs and body straight, exhale as you pull your chest up to the bar.
4. Hold for a count of two and squeeze your Rhomboid muscles.
5. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.

Tips

• Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
• Keeping your elbows at an angle to your body, similar to doing a bench-press.

3. Scapular Push-Ups

Scapular push-ups are a variation exercise of the regular push-up that help to train rhomboid muscles. The scapular push-up places greater activity on your, rhomboids, serratus anterior muscles than the traditional push-up.

This results in higher recruitment of your scapular stabilizing muscles as well (the technical term for the shoulder blades).

How To Do

1. Get into a high plank position with your feet hip-width apart and your hands underneath your shoulders, shoulder-width apart.
2. Let your chest drop between your arms, so your shoulder blades merge together, “retract”.
3. From here, push through the palms of your hands slowly and round through your back to a protracted position. You will feel your shoulder blades spread apart.
4. Then repeat. Down and up, slowly. Be sure to breathe in on the way down and out on the way up.

Tips

• Use a small range of motion, do not lower your chest all the way to the floor.
• While your body is sinking, Retract and protract your shoulder blades.
•  Squeeze your rhomboids with shoulder retraction.

4. One-arm bench dip

The one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads, rhomboids, lat also get worked secondarily.

How To Do

1. Place your hands (palms) on the side of a flat bench with your back straight, knees bent, and feet flat on the floor
2. Slide your buttocks off the bench. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg.
3. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
4. Exhale as you extend your elbow to push your body back up to the starting position.
5. Repeat for the desired number of repetitions and repeat the exercise with your left arm.

Tips

• Keep your body upright and your back straight.
• Keep your elbow close to your body and do not flare out.
• To make the one-arm bench dip easier, keep both feet on the floor.

Rhomboid Workout With Dumbbells

There are many advantages of doing rhomboid exercises using dumbbells, such as:

• Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
• Rhomboid Exercises with dumbbells allow unilateral training, increase core stability, and improve muscular imbalances.
• Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
• Rhomboid dumbbell exercises variations allow for a greater range of movement (ROM).

5. Bent over Dumbbell Lateral Raise

Bent Over raises are an excellent exercise to isolate and work specifically on the rear shoulder head and also train rhomboid muscle.

This exercise can be performed in both a standing and a seated position. Prefer the seated version as it calls for strict movement.

How To Do

1. Sit at the end of a bench with a pair of dumbbells.
2. Bend forward and let the dumbbells hang on your sides.
3. Lift the dumbbells, raising them on your sides to a level slightly upper more than your shoulders.
4. Now lower the dumbbells back to your sides.

Tips

• Your arms should be parallel to your shoulders.
• Keep strict form to isolate the rear delts. If done correctly, you will very noticeably feel it in your rhomboids.

6. Lying Dumbbell Rear Delt Row

It is a great basic move. When done correctly, it can effectively target your shoulders, rhomboid, and upper body.

The muscles used for dumbbell lying rear delt row may change slightly based on your trained range of motion and technique.

How To Do

1. Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
2. Slowly pull the dumbbells up until your elbows are just above your shoulders.
3. Once you reach the final position, hold for a count and squeeze your rhomboid muscles.
4. Return to the starting position and repeat for as many reps and sets as desired.

Tips

• Keep a controlled motion and avoid jerky movements.
• Really try to focus on your rhomboid muscles as you raise the dumbbell up. Squeeze them and keep your shoulder blades pulled together.

7. One-Arm Dumbbell Row

One-Arm Dumbbell Row is an excellent full-range exercise to build the lat and rhomboid muscles.

This helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

How To Do

1. Grasp a dumbbell with palm facing in. Rest the opposite hand and knee on a bench, keeping your spine straight and just above parallel to the floor.
2. Pull the dumbbell vertically upward alongside your torso, raising the elbow as high as possible.
3. At the end of the row to get that extra bit of contraction in the rhomboids.
4. Slowly lower the dumbbell as low as possible, feeling a good lats spread.
5. Repeat on the other side.

Tips

• Keep motion under strict control for better isolation.
• Avoid hunchback bending as it leads to Injury.
• Use light dumbbells, so you can really focus on squeezing your rhomboids muscles.

8. Dumbbell Bent Over Row

If you are looking to strengthen the rhomboid muscle of the upper back and add massive muscle to the upper back region, then bent over dumbbell rows is the best exercise.

Pulling the dumbbell up higher toward the chest targets the upper latissimus and trapezius. Pulling the dumbbell through a lower trajectory to touch the abdomen targets the lower lats.

How To Do

1. Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
3. Now use the back and raise the dumbbell until it touches the abdominal region and not the chest region, as it reduces back muscle contraction.
4. Slowly lower the dumbbell, keeping it in control to the starting position.

Tips

• Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
• Keep movement always under control, without letting gravity take you down faster.

9. Side-Lying Rear Delt Fly

It is a great unilateral exercise used to target a smaller and often lagging muscle group. Instead of lying on the floor, you can lie on a bench.

How To Do

1. Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
2. Exhale as you raise the dumbbell from the floor until it is almost vertical. Hold for a count of two.
3. Inhale as you reverse the movement and lower the dumbbell towards the starting position.
4. Repeat for the desired number of repetitions.
5. Repeat the exercise on your opposite side with your right arm.

Tips

• Do not allow the dumbbell to touch the floor.
• Keep the abs braced, and don’t arch the back at the top of the movement.
• Allow the arms to move freely, but don’t lock out the elbows.

Rhomboid Exercises with Barbell And Machine

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells.

• Rhomboid Barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
• The barbell is a very simple tool, so it is easy to learn the basic lifts quickly

There are many benefits to using machines, from a safety standpoint to an output standpoint, to time efficiency. Here are a few benefits of using machines.

• Machines move on a fixed path. The handle and lever moves from point a to point b and doesn’t deviate. That reduces the incidence of injury.
• A second benefit is the restraint or support that the machine provides.
• Machines also allow us to control range of motion. Specifically, where to start, where to end, and what range to work within.

10. Standing Barbell Rear Delt Row

Standing barbell rear delt row is a free weight exercise that primarily targets the rear deltoid and middle back, and to a lesser degree, it also targets the biceps, shoulders, and traps.

If you haven’t tried this exercise before, load the barbell with a reasonable amount of weight, prioritizing an amount that allows you to stick to proper form rather than trying to lift heavy.

How To Do

1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (targets rhomboids better than underhand) grip.
2. With slightly bent knees, bend over at the waist so that your chest is parallel with the floor.
3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rhomboid.
4. Slowly go back to the initial position as you breathe in. Repeat for the recommended number of repetitions.

Tips

• Refrain from using your biceps to do the work. .
• Focus on the form before you go for a heavyweight.
• Maintaining the right posture while working out is extremely important.

11. Barbell Lying Rear Delt Row

Barbell Lying Rear Delt Row is a strength exercise that works your side deltoids. When done correctly, it can effectively target your shoulders and upper body.

How To Do

1. Lie down on an incline bench with a barbell and hand extended out in front of you.
2. Slowly pull the barbell up until your elbows are just above your shoulders.
3. Once you reach the final position, hold for a count and squeeze your rhomboids muscles.
4. Return to the starting position and repeat for as many reps and sets as desired.

Tips

• Remember to exhale while you exert.
• The form is a very important part of this exercise.
• Don’t just swing your arms. Keep controlled motion throughout the exercise.

12. Bent Over Barbell Rows

If you are looking to strengthen and add muscle to your upper back region, including the rhomboid, then bent over barbell rows are the best exercise.

• Pulling the bar up higher toward the chest targets the upper latissimus and trapezius.
• Pulling the bar through a lower trajectory to touch the abdomen targets the lower lats.

How To Do

1. Stand with a narrow stance and grab a bar with an overhand grip.
2. Bend your torso forward at an angle of 45 degrees to the floor with the knees slightly, and let the bar hang in front of you.
3. Now use the back and raise the bar until it touches the abdominal region and not the chest region, as it reduces back muscle contraction.
4. Slowly lower the bar under control to the starting position.

Tips

• Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
• When doing rows, focus on really squeezing your rhomboids at the end of the row, even pause and hold the scapular retraction position with each rep.

13. T Bar Rows

T bar Rows are a power exercise to build middle back muscles. It is done on a T bar machine or placing a barbell at the corner.

It is a tough exercise, but building a strong back is a must to develop a quality physique, stay injury-free, and back pain-free for life.

How To Do

1. Standing on a T bar machine, grab its handles with an overhand grip.
2. Keep your feet a bit apart and knees slightly bent.
3. Bend at the hips and keep your back arched throughout the movement.
4. Lift the bar until the bar touches your chest, keeping the back straight.
5. Now slowly lower the bar until it nearly touches the ground.

Tips

• Avoid hunchback bending as it leads to Injury.
• Make sure you use a weight that allows you to have a full range of motion. Without a full range, you won’t be able to target your rhomboids effectively.

14. Machine Rear Deltoid Fly

The fly machine provides a uniform resistance throughout the range of motion. This machine also offers several technical adjustments to the grip.

How To Do

1. Sit facing the rear deltoid machine with your chest against the backrest, and grasp the handles directly in front of arms outstretched at shoulder level.
2. Pull the handles back in an arc as far as possible, keeping your elbows high and arms parallel to the floor.
3. Return the handles to the start position directly in front.

Tips

• Try not to move anything but your shoulders.
• Remember to exhale while you exert.

Rhomboid Exercises with Cables

The cable rhomboid exercises offer an effective way to train the rhomboid muscle, let’s take a look at some other benefits of rhomboid exercises with a cable machine.

• For people who experience discomfort in their joints during the barbell row, cable back workout are a great alternative. The cable changes the angle of the movement enough to limit the potential stress on the joints.
• Cable rhomboid exercises are more evenly distributed, and you have more of a constant load on your back muscles throughout the whole range of motion.
• The cable machine rhomboid exercises offer almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
• The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.

16. Reverse Cable Crossover

During reverse cable crossover, your arms should move directly back (and downward slightly) almost parallel to the floor to target the posterior deltoid.

If the hands are raised through a higher arc to a point above shoulder level, the trapezius, rhomboids, and lateral deltoid make a bigger contribution to the movement.

Crossing your hands over one another (uncrossing the cables) at the start position increases the range of motion.

How To Do

1. Stand in the center of a cable crossover apparatus.
2. Start with hands crossed in front of you at shoulder height, with the left high cable in your right hand and the right in your left hand.
3. Using your rear delts, pull your elbows out and back as far as possible, then slowly return to the starting position.

Tips

• The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
• Keep a controlled motion and avoid jerky movements.

17. Face Pull

Face pull is a cable machine exercise that primarily targets the rear deltoid, and to a lesser degree also targets the rhomboid, biceps, triceps, and traps. Use a cable pulley machine to pull the weight straight toward your forehead.

This exercise prevents muscular imbalance and builds overall shoulder strength. However, there are many faces pull variations that you can try out that may require different types of equipment and setup.

How To Do

1. Grab the ends of the rope attachment using a neutral grip (palms facing each other) and slightly lean back.
2. Pull the rope toward your face as you spread the ends of the rope, so they end up on the sides of your ears just above your shoulders in the finish position.
3. Hold this position for as a second as you squeeze your shoulder blades together, contracting rear delts, rhomboid and middle traps as hard as possible.
4. Then slowly return the rope to the start position and repeat for reps.

Tips

• Be sure to exhale when pulling weight toward your face.
• Think about trying to pinch your shoulder blades as tight as possible when pulling weight toward your face.
• Go light with this exercise, as that will reduce the focus on the shoulders and help you place it on your rhomboids

18. Cable High Row

Half kneeling high cable row rope is a tremendous exercise that effectively works many muscles, including the shoulder, back, wing and trapezius muscles.

Using this exercise gives people with shoulder issues an exercise to get the benefits of rows. In addition, face pull is one of the most effective corrective exercises that help compensate for poor posture and shoulder dysfunction.

How To Do

1. Set the cable up at a high point with the rope attachments
2. Grab the rope with both hands using an overhand grip, then take a step back and get onto knees facing the cable machine
3. Starting with your arms stretched out and away, pull back through your elbows until your hands are just in front of your shoulders
4. Slowly return to the starting position. Repeat for desired reps.

Tips

• Don’t lean backwards to pull the weight towards you.
• Focus on the mind-muscle connection to pull down by using your rhomboid muscles.

19. One-Arm Lat Pull-Down

The lat pulldown is an exercise used to build the muscles of the back. It is a great exercise for the back that is widely used by fitness trainers to build bigger lats. This isolating exercise specifically focuses on the back muscles without tiring out the biceps.

It’s important to target your back muscles to help with proper posture and to ease pulling movements. You should add this Rhomboid workout to your exercise list.

How To Do

1. Take an overhand grip, hands slightly wider than shoulder-width apart, and sit on the machine seat. Lock your knees under the support pads.
2. Keep your upper back straight, pull the bar down and bring it up to your chest.
3. As you pull down squeeze your shoulder blades together and feel back muscles contracting.
4. Perform this movement using your upper lats and use the arms merely as a lever between bar and lats.
5. Now release the bar with controlled motion and stretch your lats as much as possible.

 Tips

• To make the most of this move, your reps should be slow and controlled.
• Go full range of motion and concentrate on your rhomboid and upper back muscles doing the major work.

20. Seated Cable Rows

Seated Cable Rows is an excellent exercise to build middle back muscles and this works on lower lats as well. It can be done with wide and narrow grips.

Squeezing shoulder blades together is the most effective way to exercise the rhomboid muscles.

How To Do

1. Sit on a seated cable pulley rowing machine with legs slightly bent and feet supported against the crossbar.
2. Take hold of the handles with your arms extended and back stretched.
3. Pull the handles so that they come as close to the lower chest/abdomen as possible.
4. Thrust your chest out while pulling with your body in an upright position. Keeping straight is better for targeting your rhomboids.
5. Slowly return the handle to the starting position.

Tips

• Pause briefly when the handles are close to the chest and squeeze your rhomboid muscles, bringing the scapulae closer.
• Keep your knees slightly bent to avoid knee and lower back pressure.
• Remember, a rounded back is a wrong back. Keep it straight at all times.
• Keep your upper back stationary, don’t move your upper back, back, and forth.

21. V-Grip Lat Pull Down

The V grip lat pull down primarily targets the lats, you will also notice a fair amount of bicep and middle back activation.

The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth. This is the perfect exercise to add to your rhomboid workout collection.

How To Do

1. Attach a V handle to the high pulley of a lat-pulldown station.
2. Grab the handles with your palms facing each other and position yourself on the seat with your knees under the pads.
3. Keep your upper back straight, pull the V handle down and bring it up to the chest.
4. As you pull down, squeeze your shoulder blades together and feel back muscles contracting.
5. Perform this movement using your upper lats and use the arms merely as a lever between handle and lats.
6. Now release the bar with controlled motion and stretch your lats as much as possible.
7. Repeat for the prescribed number of repetitions.

 Tips

• Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.
• Go full range of motion and concentrate on your back muscles doing the major work.

22. Cable Twisting Standing Row

The cable back exercise involves numerous muscles as it requires you to slightly rotate at the waist. Because this is a unilateral exercise, you will have to engage your core throughout the movement.

Besides being a great back exercise, this movement also works your hips, glutes and other lower body muscles.

How To Do

1. Attach a single grip handle to an elbow-high cable pulley.
2. Step back and get into a staggered stance, knees slightly bent.
3. Your arm should be out straight and your waist is rotated towards the cable.
4. Keeping your elbow close to your body, pull back towards your waist while rotating your waist to the same direction
5. Pause briefly at the top of the movement, then slowly return to the starting position. Repeat desired reps.

 Tips

• Make sure the rotation is in your waist, not hips. You can place your inactive hand on your other hip for added stability.
• To make the most of this move, your reps should be slow and controlled.
• This rotation allows you to better target your rhomboids and really squeeze them

23. Straight Arm Lat Pull Down

The straight arm lat pull down is one of the best exercises to strengthen your lats and rear shoulder.

This isolation exercise can also help to improve your posture and build a bigger back. While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation.

How To Do

1. Take an overhand grip that is wider than shoulder-width on a lat bar attached to the pulley on the lat pulldown bar.
2. Position yourself with your feet flat on the floor, chest up, and low-back arch exaggerated.
3. Pull your shoulder blades together as you squeeze your rhomboid to initiate the movement, pulling the bar down in a smooth motion to your midsection.
4. Hold the contraction for a moment, then slowly return the bar all the way back to the starting position.

Tips

• Don’t allow the head to jut forward as you pull.
• Keep your elbows slightly flexed and your body still.

Rhomboid Workout With Resistance Band At Home

Resistance bands have all sorts of uses, and there are numerous benefits to including resistance band work in your training:

• Whether you buy them individually or as a set, resistance bands are inexpensive.
• When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
• Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.W

24. Single Arm Row with Resistance Bands

The primary mover here is the latissimus dorsi. So, that is the main muscle you are targeting. However, you will also be engaging your entire back with this one, which includes your trapezius, rhomboids, & deltoids.

Moreover, as it is a single-arm movement, your core, and low back will be working to stabilize you.

How To Do

1. Place the center of a resistance band under your right foot and stand with your feet staggered, left behind right.
2. Hold the ends of the band in your right-hand next to your leg and bend forward from the hips.
3. Brace your core and drive your right elbow past your back until the band is fully taut.
4. Reverse direction and perform the prescribed number of repetitions before switching sides.

Tips

• Concentrate on pulling with your back muscle right behind and below your shoulder (lats).
• Pull your shoulder down and back to set and stabilize your shoulder blades.

25. Bent Over Rows with Resistance Bands

Bent over rows are one of the best back exercises you can do as they target many muscles at once.

How To Do

1. Stand on a resistance band, bending forward slightly, and hold both handles just under your knee.
2. Keep your back flat, and arms straight.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together.
4. Hold this contraction and slowly release to the starting position.

Tips

• Make sure you maintain the high hip hinge as you row. Keep your core engaged.
• Maintain alignment at all times. Protract your shoulder blades at the bottom.

26. Lat Pulls With Resistance Bands

This is a lat focused exercise that will also target your rear delts and rhomboid. This is a posture-improving exercise and a v-shape muscle builder.

How To Do

1. Stand or sit and hold a band in both hands above your head.
2. Start with your hands a few inches apart. You may need to adjust them to change the tension.
3. Keep your upper back straight, pull the band down and bring it up to your chest. As you pull down, squeeze your shoulder blades together and feel back muscles contracting.
4. Return to start and repeat for desired reps before switching sides.

Tips

• Focus on your rhomboid and really squeeze them on the way down and keep them tight and contracted on the way back up.
• Be sure to retract your shoulder blades as you pull down. Squeeze them together.

27. Seated Row with Resistance Bands

Seated Row with Resistance Bands primarily target the traps (lower), latissimus dorsi, rhomboids, rear delts and biceps. It will also work your erector spinae, as you need your lower back to stabilize your movement. Overall, this is a great movement for your mid-back.

How To Do

1. Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
2. Keeping your posture erect and your lower back slightly arched, slowly pull the handles to your lower abdomen, keeping your elbows close to your sides. 
3. As the handles touch your body, squeeze your shoulder blades together and then reverse direction, slowly returning to the start position.

Tips

• Retract your shoulder blades as you pull the band back.
• Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.

28. Standing Reverse Fly with Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The reverse fly with bands will work your rhomboids, rear delts, and traps. It’s a great upper back exercise.

How To Do

1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
2. Hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
3. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your rhomboids.
4. Return to start and repeat, keeping tension on the band the entire time. Repeat the desired number of reps.

Tips

• Focus on really contracting your upper back muscles. Squeeze and hold once you reach the peak contraction, then slowly return to the starting position.
• Keep your core engaged throughout each set.
• Try to keep your elbows up so you can target your upper back muscles correctly.

Sets and Reps For Rhomboid Muscles

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Sets

According to the latest scientific evidence, 12–20 weekly sets per muscle group may optimize muscle growth.

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Reps

The best rep ranges and loads to work with.

• For muscle endurance: Aim for 15-20+ reps, with a moderate amount of resistance.
• For muscle strength: 6-10 reps, with a heavier amount of resistance.
• For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves

Rhomboid Exercises & Workout Samples

Rhomboid Workout plan #1

Exercises	Sets	Reps
I, Y, T, W	4	12-15
Bent Over Raise	4	8-12
Barbell Rows	3	8-10

Workout Plan #2

Exercises	Sets	Reps
Inverted Row	4	8-12
Barbell Rear Delt Row	4	6-8
Reverse Cable Crossover	3	8-12
Dumbbell Rear Delt Row:	4	10-15

Rhomboid Workout plan #3:

Exercises	Sets	Reps
Scapular Push-Ups	4	8-12
One Arm Row	4	8-10
Lying Rear Delt Row:	3	8-12
Face Pull	4	10-12

People Also Ask

1. What causes weak rhomboids?

Rhomboid issues can be caused by

• Incorrect or poor posture
• Extended periods of sitting
• Overhead activities such as reaching for high shelves and
• Carrying heavy backpacks (especially over just one shoulder)

2. Rhomboid Exercises For Pain

Poor posture such as slouching can lead to problems like chronic back, neck, and shoulder pain. It can also cause muscle atrophy and weakness.

These rhomboid exercises can help you to strengthen the muscles in your back, leading to better posture and less pain as you get older.

Start with Bodyweight, resistance band rhomboid exercises and then gradual start dumbbell, cable and barbell exercises to strength the rhomboid muscle.

3. Rhomboid Exercises For Posture

Do you slouch and experience pain in your upper back? This could be caused by a weakness or an imbalance in your Rhomboids. Your rhomboid muscle is located in the upper back. This muscle connects the shoulder blades to your rib cage and your spine. This muscle is a key component to having good posture.

Rhomboid exercises will help you stabilize your mid back and strengthen your rhomboids.

The Best Bodyweight Rhomboid exercises for Posture are:

• I, Y, T, W
• Inverted Row
• Scapular Push-Ups.

The best Dumbbell Rhomboid exercises for posture are:

• Bent over Dumbbell Lateral Raise
• Lying Dumbbell Rear Delt Row
• Bent Over Row.

Best resistance band Rhomboid exercises for Posture are:

• Single Arm Row with Resistance Bands
• Lat Pulls With Resistance Bands
• Standing Reverse Fly with Resistance Bands

4. Rhomboid exercises for seniors

The Best Rhomboid exercises for Senior are: 1. I, Y, T, W 2. Scapular Push-Ups.

These exercise will help to strengthen the rhomboid and upper back muscles and improve the posture. As the muscle start to strengthen, pain will start to reduce at the same time.

5. Rhomboid exercises for kyphosis

Kyphosis, also known as round back or hunchback, is a condition in which the spine in the upper back has an excessive curvature.

The spine naturally curves in the neck, upper back, and lower back to help absorb shock and support the weight of the head. Kyphosis occurs when this natural arch is larger than normal.

Other potential causes of kyphosis include:

• Aging, especially if you have poor posture
• muscle weakness in the upper back
• arthritis or other bone degeneration diseases
• osteoporosis, or the loss of bone strength due to age

Rhomboid exercises for kyphosis help to train your upper back and strength the muscles, increase bone density and also improve the posture.

Takeaway

Rhomboid exercises are highly recommended for anyone interested in strengthening back muscles, and learning to contract your shoulder blades and to improve posture. There’s a sense of command, confidence, and less stress on your back when you have perfect posture.

Learning to retract and contract your shoulder blades will improve your squats, chest press, and pull-ups. More importantly, the more you strengthen your back, the less prone to injury you’ll be when it comes to working out or working at your desk.

Thanks for reading, enjoy rhomboid exercises!

References:

• Farrell C, Kiel J. Anatomy, Back, Rhomboid Muscles. StatPearls [Internet]. 2021 Jul 26.
• http://brentbrookbush.com/rhomboids/
• Nowcast. How to Foam Roll your Rhomboids. https://www.youtube.com/watch?v=VUXnptJLG4g