Weak, underdeveloped rhomboids make it hard to maintain proper posture — your shoulders droop and round forward. Located between your shoulder blades, your rhomboids major and minor attach to several other shoulder and back muscles. Working as a group, they pull your shoulder blades together. This makes it difficult to train the rhomboids with isolation exercises. To strengthen your rhomboids, perform exercises that target all of the muscles in your upper and middle back.
Try Batwing Rows
Sometimes called incline rows, batwing rows primarily target your rhomboids and also work several upper-to-middle back muscles. Hold a dumbbell in each hand and stand facing the seat end of an incline bench. Sit straddling the seat and lean forward against the bench. Bend your knees, slide your feet backward, flex your ankles and dig your toes into the floor for support. Start with your arms hanging, perpendicular to the floor. Breathe out, bend your elbows and lift the weights toward your ribs as high as you can. At the top of the movement, squeeze your shoulder blades together. Pause for a count of two, breathe in, lower the weights to the starting position and repeat. Perform one to two sets of 10 to 12 reps.
Include Bent-Over Rows
If you don't have access to an incline bench, you can still work your rhomboids with dumbbell bent-over rows. While holding a dumbbell in each hand with an overhand grip, stand with your feet hip-width apart; turn your hands so your palms face into your thighs. Bend at your waist and lean forward about 45 degrees. Keep a slight bend in your knees and start with the weights hanging straight down from your shoulders. Breathe out and slowly pull the weights up to the sides of your ribcage. Squeeze your shoulder blades together, pause for a count of two, breathe in and lower the weights back to the starting position. Perform one to two sets of 10 to 12 reps.
Practice Rhomboid Darts
The dart is an equipment-free exercise that also works your traps and middle back muscles. To perform darts, start by lying face down on a mat. Rest your arms by your sides with your palms facing up. Exhale, squeeze your shoulder blades together and lift your arms and chest off the mat. While keeping your chin slightly tucked and your neck straight in alignment with your spine, hold the squeeze for two to three seconds. Relax, inhale, return to the starting position and repeat. Perform one to two sets of 10 reps.
Use Proper Form
Maximize the benefits of the exercises by using proper form and technique. If you’re not sure how to perform the exercises, seek the expertise of a fitness trainer. Use weights heavy enough to make the last repetition challenging while maintaining proper form. If you’re considering adding rhomboid exercises to your workout regimen, include them in your upper-body workout sessions and perform them a minimum of two, nonconsecutive days per week. Consult your health care provider before starting a new fitness routine.
- IDEA Fitness Journal: The Shoulder, Part III
- Syatt Fitness: The Batwing Row
- The Men's Health Gym Bible; Michael Mejia and Myatt Murphy
- PhysioAdvisor.com: Rhomboid Strengthening Exercises
- American College of Sports Medicine: Resistance Training for Health and Fitness
- Hemera Technologies/AbleStock.com/Getty Images