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Exercises for rhomboids need not be one of your top priorities, but they should be a part of your overall workout routine.
It’s important to understand that strengthening the rhomboids is an important part of a balanced workout routine. That allows you to improve your upper body’s overall appearance along with preventing any imbalance.
What are rhomboids?
Before learning about exercises for rhomboids, you must know where the muscle group is located and its primary function. That will help you connect the exercises to the muscle group better and help you in understanding the exercises in which the rhomboids engage themselves.
The rhomboids are muscle groups located in the upper back. These muscles are responsible for pulling the shoulder blades together. The muscle group has two parts: major and minor. Both originate from the spinal column and extend to the scapulae’s inner edge.
One of the most important functions of rhomboids is to maintain good posture and assist with maintaining upper body stability, especially the shoulders and back. Additionally, the rhomboids work hand-in-hand with the traps or trapezius muscles (part of the shoulder anatomy), latissimus dorsi (part of the back anatomy), and the rotator cuff.
As a result, the muscle group helps with movements such as pushing, pulling, and lifting.
Exercises for rhomboids
The following are exercises for rhomboids that you should look to include in your workout routine.
You do not necessarily need to have a particular rhomboid workout, but the exercises for rhomboids should be divided and spread across the back and shoulders days.
Dumbbell shrug
It's done as follows:
- Hold a dumbbell in each hand.
- Keep your hands on your side, and extend towards the floor.
- Keep your palms facing inwards (towards you).
- Raise your shoulders as high as you can to lift the weight, but use only your shoulders.
- Hold the position for a second before lowering it.
- Repeat for at least 12-15 reps.
Dumbbell row
It's done as follows:
- Hold a dumbbell in each hand.
- Bending forward from the hips, keep your knees bent, back straight, and arms extended towards the floor.
- Engage the middle back, and pull the dumbbells towards yourself.
- Pull the dumbbell to a point that it’s almost aligned with your back.
- Lower the dumbbell steadily to perform controlled reps.
Pull-up
It's done as follows:
- You need access to a pull-up bar. Hold the pull-up bars with your palms facing outwards.
- Keep your hands at shoulder-width or slightly wider.
- Engage your lats, and pull yourself towards the bar.
- You should try to pull yourself till your chin is over or aligned with the pull-up bar.
- Lower your body slowly to control the negative and maximize impact.
Reverse fly
It's done as follows:
- Hold a dumbbell in each hand, and sit on a bench
- Bending forward from the hips, keep your legs hip-width apart,and torso parallel to the floor
- Keep your arms extended towards the floor.
- Raise your arms to the sides till they're in-line with the shoulders.
- Hold the position for a second before lowering the dumbbells.
Face pull
It's done as follows:
- You will need access to a cable pulley machine for this exercise.
- Adjust the anchor in-line with your forehead.
- Attach the rope handle to the anchor, and select a suitable weight.
- Grasp the rope with both hands, with the palms facing each other.
- Pull the rope towards your face while the elbows flare outwards.
- Keep your rear delts engaged during the exercise.
Rhomboid stretching
Exercises for rhomboids are used to strengthen the muscle group, ensuring that it can assist as required during heavy compound exercises.
However, it’s important to have stretched for rhomboids in your routine too. That helps with activating smaller muscle fibers in the muscle group and improves mobility along with releasing tension.
Here are some stretches you can add to your routine:
- Doorway stretch
- Child’s pose
- Chest stretch
- Shoulder blades squeeze
Exercises for rhomboids work towards strengthening and building the muscle group, but the exercises for rhomboids have other benefits too.
A string set of rhomboids help with posture, improve upper body stability, reduce pain and tension in the upper back, neck, and shoulders, and also enhance athletic performance by making you more efficient and effective.
