The rhomboid muscles are two flat, deep muscles of the upper back that are important for shoulder function and maintaining upright posture. Located beneath the large trapezius muscle, they span the area between the spine and the inner border of the shoulder blades. Strengthening these muscles improves the stability of the shoulder girdle and helps counteract the forward-slumped posture common in modern life. This guide provides actionable steps for effectively targeting the rhomboids through specific exercises.
Locating and Understanding the Rhomboids
The rhomboid group consists of the Rhomboid Major and the Rhomboid Minor, which work together as a cohesive unit. The Rhomboid Minor is the smaller, superior muscle, originating from the lower neck vertebrae (C7) and the first thoracic vertebra (T1). The Rhomboid Major is larger, sitting just below the Minor, and originates from the thoracic vertebrae T2 through T5.
Both muscles insert along the medial border of the scapula, the inner edge of the shoulder blade closest to the spine. Their primary function is scapular retraction: pulling the shoulder blades toward the vertebral column, effectively “pinching” them together. They also contribute to the downward rotation of the scapula and stabilize the shoulder blade against the rib cage during arm movements.
This retraction function makes strong rhomboids important for posture, as they oppose the forces that cause the shoulders to round forward. Weakness can lead to scapular instability and contribute to imbalance around the shoulder joint. Understanding that the goal is scapular retraction—the movement of the shoulder blade—is fundamental to executing the correct exercises.
Key Exercises for Strengthening the Rhomboids
Targeting the rhomboids requires exercises that focus on pulling the shoulder blades together against resistance. Three effective movements are the Dumbbell Row, the Face Pull, and the Prone Scapular Retraction, each utilizing a different type of resistance.
Dumbbell Row
The Dumbbell Row is a compound pulling exercise that emphasizes the rhomboids and upper back. To perform it, place one knee and the hand of the same side on a flat bench for support, with the opposite foot planted on the floor. With a neutral spine, pull the dumbbell toward your hip or lower ribcage. Focus on initiating the movement by retracting the shoulder blade and driving the elbow up and back. The rhomboids are engaged as you squeeze the shoulder blade toward the spine at the top before slowly lowering the weight.
Face Pull
The Face Pull uses a cable machine with a rope attachment set slightly above head height. Step back until your arms are fully extended and pull the rope toward your face, aiming for your forehead or ears. As you pull, keep your elbows flared out and high while actively pulling the rope apart. This positioning encourages strong contraction of the rear shoulder and upper back muscles, helping to correct muscle imbalances.
Prone Scapular Retraction
The Prone Scapular Retraction is a bodyweight option that isolates the retraction movement. Lie face down on the floor or a bench with your arms hanging by your sides, palms facing down or toward each other. Without lifting your chest or head, consciously squeeze your shoulder blades together and slightly down toward your opposing hip pockets. Hold this peak contraction briefly before slowly releasing the tension and allowing the shoulder blades to move apart. This exercise is ideal for establishing the necessary mind-muscle connection.
Ensuring Proper Form and Avoiding Injury
Achieving maximum rhomboid engagement depends on precise execution rather than just moving the weight. A common error is substituting larger muscles like the latissimus dorsi or the biceps to move the load. To prevent this, always focus on initiating the movement by pulling the shoulder blades together first, before the arms bend.
Another mistake is shrugging the shoulders up toward the ears, which primarily engages the upper trapezius instead of the rhomboids. During any pulling motion, keep the shoulders depressed, or pulled slightly away from the ears, to maintain focus on the middle back. Using a weight that is too heavy forces the use of momentum, resulting in a jerky lift that bypasses the deep stabilizing muscles.
To optimize muscle engagement, control the eccentric phase of the lift (the lowering or returning movement). When performing a Dumbbell Row, slowly lower the weight over two to three seconds. This allows the shoulder blade to move fully forward and the rhomboids to lengthen under tension. This controlled repetition increases the time the muscle is under tension, which is effective for building strength and size.
For the rhomboids to fully activate, a strong mind-muscle connection is necessary. This means consciously thinking about the target muscles contracting and relaxing during each repetition. By visualizing the shoulder blades pinching a pencil between them at the end range of motion, you ensure the rhomboids are the primary movers.