You’re probably neglecting your rhomboids… and it’s costing you in terms of aesthetics, strength and functional ability.
These muscles might not be as famous as the lats or traps, but they play a crucial role in keeping your posture upright and your shoulders healthy.
Unfortunately, most people don’t train them directly (or at least not effectively). The good news is that with a little focus, you can strengthen your rhomboids and reap the benefits of improved posture, better pulling strength, and reduced risk of injury.
Let’s dive in.
What Are the Rhomboids?
The rhomboid muscles are a pair of small but essential muscles located in your upper back.
They sit between your shoulder blades and attach to your spine, running diagonally from your vertebrae to the inner edge of your scapula (shoulder blade).
There are two rhomboids, the rhomboid major and rhomboid minor. Together, they play a key role in retracting, elevating, and stabilizing your shoulder blades
Every time you pull your shoulders back, whether it’s during a row, a pull-up, or even just standing up straight, your rhomboids are doing most of the work.
Why the Rhomboids Are Often Underworked
Despite their importance, the rhomboids are often overshadowed by larger muscles like the trapezius (traps) and latissimus dorsi (lats).
The traps and lats are more visible, so it’s natural that they get more attention. But this leads to a lot of peoples’ rhomboids being underdeveloped and underworked.
Many back workouts focus heavily on lat-dominant exercises like pull-ups and lat pulldowns, which don’t provide enough targeted stimulation for the rhomboids.
Rows and deadlifts do work them, but often as secondary movers rather than the primary focus.
That means if you want to strengthen your rhomboids effectively, you need to be intentional about including specific exercises that target them directly.
The Purpose of the Rhomboids (Why Training Rhomboids is Crucial)
Your rhomboids do more than just help you stand up straight. They play a key role in scapular retraction, which is essential for maintaining shoulder health and stability.
When your rhomboids are weak, your shoulder blades tend to round forward, which can lead to chronic pain and increased risk of injury. Strengthening these muscles can correct posture imbalances and create a solid foundation for all upper-body movements.
Here are three important reasons why your rhomboids deserve more love.
Posture Correction
Sitting at a desk all day, looking down at phones, and slouching forward while driving all contribute to a rounded shoulder position.
Over time, this leads to tight chest muscles and weak upper back muscles, including the rhomboids.
Strengthening the rhomboids directly counteracts that hunched, rounded shoulder posture by pulling everything back into alignment.
Injury Prevention
Weakened, imbalanced rhomboids force other muscles and joints to compensate, often leading to overuse injuries.
Healthy rhomboids stabilize the scapula, allowing the rotator cuff and other delicate shoulder structures to function properly and safely.
Rhomboids also assist the lower traps in keeping the shoulder blades depressed during overhead movements.
Improved Strength and Performance
While they're not primary movers, strong rhomboids make almost every upper body exercise better.
They stabilize and control the scapula during rows, pulldowns, bench press, overhead press, and all manner of pulls and carries.
This doesn’t just apply to weightlifting – it’s just as important for athletes in sports that involve throwing, swimming, or grappling.
Additionally, well-developed rhomboids enhance the aesthetics of your upper back, giving it that sculpted, muscular look that you’re striving for.
The Best Rhomboid Exercises
As mentioned earlier, most back workouts engage the rhomboids to a degree. But to give the rhomboids the primary attention they deserve, you need exercises that emphasize scapular retraction and control.
Here are some of the best exercises, along with step-by-step instructions on how to perform them correctly:
Face Pulls
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Attach a rope handle to a cable machine at upper chest height.
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Grab the rope with both hands using a neutral grip (palms facing each other).
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Step back slightly to create tension and stand with a slight bend in your knees.
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Pull the rope toward your face, leading with your elbows and keeping them high.
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Squeeze your shoulder blades together at the end of the movement.
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Slowly return to the starting position and repeat.
Bent-Over Rows (Dumbbell or Barbell)
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Hold a barbell or dumbbells with an overhand grip.
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Hinge at the hips until your torso is almost parallel to the floor.
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Keep your core engaged and your back straight.
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Pull the weight toward your lower ribs, squeezing your shoulder blades together.
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Lower the weight back down under control and repeat.
Reverse Flys (Dumbbell or Cable)
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Hold a dumbbell in each hand and hinge forward at the hips.
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Keep a slight bend in your elbows as you raise your arms out to the sides.
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Squeeze your shoulder blades together at the top of the movement.
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Lower the weights back down slowly and repeat.
T-Bar Rows
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Position yourself over a T-bar row machine or landmine setup.
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Grab the handles with both hands and bend at the hips.
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Pull the weight toward your chest, keeping your elbows close to your body.
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Squeeze your shoulder blades together at the top, then lower the weight under control.
Scapular Retractions (Pull-Up Bar or Rings)
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Hang from a pull-up bar with a shoulder-width grip.
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Without bending your arms, pull your shoulder blades down and together.
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Hold for a second, then slowly return to a full hang.
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Repeat for controlled reps, focusing on scapular movement.
Prone Y/T Raises
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Lie face down on an incline bench.
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Hold light dumbbells and extend your arms to form a Y-shape.
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Raise your arms while squeezing your shoulder blades together.
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Lower back down and repeat, then perform the same movement in a T-shape.
Seated Cable Rows (Wide Grip)
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Sit at a cable row machine and grab a wide grip handle.
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Keep your chest up and pull the handle toward your torso.
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Focus on pulling your shoulder blades together at the end of the movement.
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Slowly return to the start position and repeat.
How to Incorporate Rhomboid Exercises into Your Routine
Rhomboid exercises should be included in your back or upper-body workout at least twice a week.
Since they assist in pulling movements, you can add them to a workout that includes deadlifts, pull-ups, and rows.
It’s also a good idea to include some of these exercises in a prehab routine, or a daily mobility circuit, to counteract poor posture from daily activities.
When training rhomboids, form is everything. Avoid using too much weight, as this can cause other muscles, like the traps, to take over. Instead, focus on controlled, high-quality reps with a strong mind-muscle connection.
Slow tempos and pausing at the peak contraction will make a huge difference in how much activation the rhomboids get.
Summing Up: Improve Posture and Build a Killer Back
Your rhomboids might not be the biggest muscles in your back, but they are crucial for maintaining good posture, building strength, and preventing injuries.
With the right exercises, you can develop these often-overlooked muscles and create a more balanced, powerful physique.
Whether you’re an athlete, a lifter, or just someone looking to improve their posture, strengthening your rhomboids is a smart investment in your overall fitness, health and wellbeing.
