Rhomboid Strengthening
This back exercise mainly works your rhomboids, rear shoulders and infraspinatus, with help from your latissimus dorsi. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Rhomboid Strengthening
Begin by standing upright with feet shoulder-width apart for stability. Extend your arms out in front of you, positioning them at about lower chest height with palms facing each other. As you aim to target the rhomboids and the middle trapezius muscles, start bending your elbows while pulling your arms back. The objective is to squeeze the shoulder blades together as tightly as possible. Think of trying to hold a pencil between them. The movement should focus on the contraction of the muscles between your spine and shoulder blades. After reaching a peak squeeze, gradually return your arms to their starting position.
Common mistakes
Refrain from shrugging the shoulders upward, as this will engage the upper traps more than necessary. Ensure the movement remains controlled without using momentum or letting the arms snap forward. The torso should remain stable, with no excessive rotation or leaning backward.
Breathing
Exhale deeply as you pull your arms back and squeeze the shoulder blades together. Inhale as you release and extend your arms forward. Regularly incorporating this exercise into your routine will help to strengthen the often neglected rhomboid muscles, providing better posture and reducing the risk of upper back issues. As you progress, you can hold lightweight dumbbells in each hand or employ resistance bands to enhance the challenge.
Muscles worked
Primary Muscles
Rhomboids, Rear Shoulders, Infraspinatus, Traps, Teres Major, Teres Minor
Secondary Muscles
Latissimus Dorsi
