Rhomboids
Muscles between the shoulder blades that retract and stabilize the scapulae.
Updated
The rhomboid major and minor lie between the spine and shoulder blades. They retract the scapulae (pull them together) and are important for posture. Rowing movements, especially with a focus on squeezing the shoulder blades, effectively target the rhomboids. Weak rhomboids can contribute to rounded shoulders.
Examples
- Rows with scapular retraction
- Face pulls for rhomboid activation
- Important for posture
Exercises that train the middle back
34 exercises in the library target the middle back as their primary muscle.
Alternating Renegade Row
Strength · Kettlebells
Bent Over Barbell Row
Strength · Barbell
Bent Over One-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Dumbbell Row
Strength · Dumbbell
Bent Over Two-Dumbbell Row With Palms In
Strength · Dumbbell
Bodyweight Mid Row
Strength · Other
Dumbbell Incline Row
Strength · Dumbbell
Common questions
What is Rhomboids?
Muscles between the shoulder blades that retract and stabilize the scapulae. The rhomboid major and minor lie between the spine and shoulder blades.
What exercises train the Rhomboids?
Good options include Alternating Renegade Row, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, Bent Over Two-Arm Long Bar Row, Bent Over Two-Dumbbell Row. Each links to a step-by-step guide with demonstration images.
What are examples of Rhomboids?
Rows with scapular retraction; Face pulls for rhomboid activation; Important for posture.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus