Best Rhomboid Exercises
It’s time to give your rhomboids some extra thought—and no, we’re not talking about geometry. A small but important group of muscles in your upper back, the rhomboids don’t get as much attention as larger, trendier muscles (with catchy nicknames) like the lats or trapezius.
Why are they worth working out? “Because it’s part of your body!” says Peloton trainer Logan Aldridge. Building strength in any muscle group helps you equip your body to move more flexibly and efficiently, and that includes your rhomboids in a big way. But where exactly are your rhomboids, and how do you work them? We’ve got all the details here, including some rhomboid exercises to ensure you never forget these darlings.
What exactly are the rhomboids?
The rhomboids are a group of muscles in your upper back, between your spine and shoulder blades. “These muscles are really important for upper extremity movement and shoulder joint stability,” explains John Gallucci Jr., physical therapist and CEO of JAG Physical Therapy.
Where are the rhomboids located in the body?
The rhomboids are actually two separate muscles: the rhomboid major and the rhomboid minor. Together, they form a rhomboid shape (surprising, right?) that sits below the trapezius muscles (aka the traps) in the upper back. They attach to both sides of the spine, starting at the base of the cervical spine (neck) and running all the way to the inside edge of the scapula (shoulder blade). Together, they form an inverted V.
What do the rhomboids actually do?
The main job of the rhomboids is to move the shoulder blades. Specifically, it pulls the shoulder blades up and in toward the spine, rotates the shoulder blades, and pulls them tightly against the back of the rib cage. “The rhomboids are primarily used to pull the arm and shoulder back (retract),” says Gallucci.
It’s important to note that the rhomboids rarely act alone; they’re part of the shoulder girdle, a group of muscles that includes (but is not limited to) the chest, trapezius, latissimus dorsi, and rotator cuff that keep the shoulder joint stable and mobile. The rhomboids enable the arms to work in conjunction with the chest, back, and torso, Logan explains.
Benefits of Strengthening Rhomboids
In general, strengthening the rhomboids helps protect the thoracic (mid) spine and stabilizes the shoulders and shoulder blades, Logan says.
The main benefit of keeping these muscles sharp is improved posture. “The rhomboids play a vital role in maintaining proper posture by retracting the shoulder blades toward the spine. Weakness or dysfunction in these muscles can lead to rounded shoulders, forward head posture, and excessive curvature of the upper spine,” Gallucci explains. On the other hand, strengthening the rhomboids can help improve posture, especially in the upper back, neck, and head, he says.
Dysfunction or weakness in the rhomboids can also lead to scapular dyskinesis (the inability of the shoulder blade to move properly), including scapular winging (the inner edge of the shoulder blade flares outward from the torso). This can lead to pain, decreased strength, and limited range of motion. Weak rhomboids can also lead to an imbalance in the shoulder muscles, Gallucci adds. “This imbalance can lead to overuse of other muscles, which can make shoulder and neck pain worse,” he says.
How do you know if your rhomboids are weak or inhibited? “Some symptoms of rhomboid issues may include upper back pain, arm fatigue when doing repetitive overhead movements, arm weakness, or tenderness/pain around the shoulder blade,” Gallucci says. Your best bet is to see a physical therapist who can test for rhomboid weakness and help you address it.
Strong rhomboids are also key for certain exercise goals or sports. For example, “strong rhomboids can help with exercises like pull-ups and rows because these muscles are activated when doing these exercises,” Gallucci says. They’re also important in any sport that requires overhead movement—think: throwing a baseball, swimming, paddling a surfboard, or swinging a tennis racket.
8 Best Rhomboid Exercises for a Strong Upper Back
There are some clear benefits to building strong and powerful rhomboids, but that doesn’t mean you should go all-in on rhomboid exercises. Since your rhomboids don’t work alone, it doesn’t make sense—nor is it possible—to target them alone. Most rhomboid exercises aren’t actually isolation exercises, meaning they don’t just work the rhomboids. Instead, they work multiple muscles in your back or shoulders while asking the rhomboids to work.
Logan thinks that’s a good thing: “I don’t believe in training isolated muscle groups,” he says. “If you’re training a well-rounded functional fitness program, your rhomboids are going to get a big workout.”
The following eight rhomboid exercises work many muscles in your back, shoulders, and arms, helping you build 360 degrees of functional strength to help you tackle life, sports, and exercise efficiently, not just oversize your rhomboids.
Band Stretch
Logan likes this resistance band exercise as an activation exercise. To do this exercise, grab a therapy band, a long loop resistance band, or a resistance band with handles.
Stand with your feet hip-width apart and your knees slightly bent. Hold the resistance band in both hands with your arms straight at shoulder height, hands about 10 inches apart, palms facing down so there’s no tension on the band.
Pull the resistance band apart with your arms extended until they’re stretched out to your sides. Keep your shoulders away from your ears and your shoulder blades back and down.
Slowly bring your hands back to the starting position.
Repeat 8-10 times.
Muscles worked: Rhomboids, rotator cuff, posterior deltoid, trapezius
WYTs
This is Logan’s favorite move and, according to the American Council on Exercise, it’s great for shoulder blade stabilization. Try it as part of an upper body strength warmup.
W: Lie prone (on your stomach) with your legs fully extended, toes pointing away from your body, and arms straight with biceps next to your ears. Engage your core and gently exhale as you lift your shoulders and arms off the ground, bending your elbows and pulling them back until you form a “W” shape. Imagine pulling your shoulder blades back and down, keeping your neck neutral and your gaze focused on the ground. Hold this position for five seconds, then relax and return to the starting position.
Y: From the same starting position, gently exhale as you slowly lift your arms off the ground, moving your arms into a “Y” shape, extending them diagonally at a 45-degree angle from your head. Hold for five seconds, then lower back to the starting position.
T: Starting in the same starting position, exhale gently and slowly lift your arms off the ground, moving your arms into a “T” shape, straight out to your sides, at shoulder height, and at a 90-degree angle to your torso. Hold for five seconds, then return to the starting position.
Repeat the entire movement 3-5 times.
Muscles worked: Rhomboids, trapezius, lats, erector spinae, infraspinatus, teres minor
Scapula retraction
This move, recommended by Gallucci, is another great exercise for a strength warm-up. You can also do it as a posture check while sitting at your desk.
Start standing or sitting with good posture: spine stacked, core tight, neck long.
Keep good posture while pulling your shoulder blades back and down.
Hold the position for 10 seconds. Repeat 10 times.
Muscles worked: Rhomboids, trapezius, lats
Scapula pull-ups
The scapula pull-up is a great exercise to help you master the pull-up, and it’s also a great exercise for working your rhomboids. Logan explains that this move is essentially hanging from a pull-up bar and working your “shoulders.” You go from hanging completely relaxed, with your armpits floating toward your ears, to working your shoulders/shoulder blades/rhomboids by pulling your shoulders back and down, he says.
Grab the pull-up bar with your hands slightly wider than shoulder width apart. (If necessary, take a step to reach the bar safely.) Allow your body to hang completely relaxed from the bar.
From this position, without bending or moving your arms, pull your shoulder blades down and back.
Hold this position for a second, then slowly release the hang. Repeat 5-10 times.
Muscles worked: Rhomboids, lats, trapezius, serratus anterior
Bear Crawls
Logan also recommends doing bear crawls, which work a lot of muscles, including the rhomboids.
Start on all fours with your hands under your shoulders and your knees under your hips. Engage your core and lift your knees off the ground. Pull your shoulder blades back and down, and try not to arch or round your back.
Maintain this position and step your right hand and left foot forward.
Repeat with your other hand and foot.
Crawl forward 3-5 steps, then repeat the move backwards back to the starting position. Repeat for 30-60 seconds.
Muscles worked: Back, core, shoulders, chest, glutes, quads, hamstrings
Plank Rotations
Logan also likes plank rotations to activate the rhomboids as well as the core, shoulders, and more.
Start in a plank position with your hands under your shoulders, core engaged, and feet shoulder-width or slightly wider.
Lift your left hand off the floor and rotate it to either side of your feet, turning your hips and shoulders to the left so you are in a side plank position with your feet staggered. Reach your left arm toward the ceiling.
Hold for one second, then slowly return to the starting position. Repeat on the other side. Focus on keeping both shoulder blades pulled back and down throughout the movement.
Continue for 30-60 seconds.
Muscles worked: Back, core, shoulders, chest, glutes, quadriceps, hamstrings
Bent-over Dumbbell Row
The bent-over dumbbell row is a classic back-strengthening move that Gallucci recommends as a top rhomboid exercise. “The secret to this move is to focus on pulling with your elbows, rather than just moving the weight with your arms,” he says.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and bend forward at the hips, keeping your back straight and your core tight, until your torso is almost parallel to the ground.
Pull the dumbbells back and up, keeping your elbows close to your ribs and squeezing your shoulder blades at the top.
Slowly lower the dumbbells back to the starting position with control.
Muscles worked: Rhomboids, trapezius, lats, erector spinae, rear deltoids, biceps, core
Seated Cable Row
Gallucci says you can use a cable or resistance band for this rhomboid exercise. Here’s how.
Choose the right weight for your seated cable row machine. (If this is your first time, you may need to experiment to see what weight is right for you.) Sit down with your legs straight and your knees slightly bent. Hold the handles in front of your chest with your palms facing inward, chest up, and core tight.
Pull the handles toward your body, keeping your elbows close to your ribs, until the handles are just in front of your chest.
Slowly extend your arms back to the starting position. Repeat 8-10 times.
Muscles worked: Rhomboids, lats, trapezius, posterior deltoids
How to incorporate rhomboid exercises into your routine
How you incorporate upper back and rhomboid exercises into your routine is entirely up to you. The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend that adults perform resistance training at least two days per week, and you can do this by breaking up your workouts in almost infinite different ways. The method that works best for you depends on your goals, how much time you have to train, and what equipment you have.
For example, you can break up your strength training into several workout sessions, dedicating different days to different muscle groups, such as pushing, pulling, and legs, or chest, back, legs, and arms. If you’re doing something like the latter, Gallucci recommends incorporating rhomboid exercises into your routine by integrating them into your back workout. “I also recommend putting rhomboid exercises at the beginning of your routine. “Avoid doing them at the end of your workout, as fatigue may affect your technique,” he says.
If you only do three full-body strength training sessions per week, that’s fine, too. As long as you vary your movements and work all muscle groups during your workouts, you (and your rhomboids) will be fine.
