Whether an athlete or just a general gym lover, having a strong upper back is really beneficial. People’s focus is often directed towards the lats, which are important muscles, but to build a well-rounded, strong back, we need to also focus on a wider range of muscles, such as, the not so well known Rhomboids.

What Are the Romboids?

The Rhomboids are an important muscle group that work around the shoulder complex. The Rhomboids are split into the rhomboid minor and the rhomboid major and they work together to elevate and retract the scapular, pulling the scapular up and back, respectively, making them important in upper body pulling exercises.

Where Are The Romboids?

The rhomboids are located underneath the trapezius muscle, originating at the upper portion of the spine, and inserting at the scapula. Though they are hidden under the trapezius, their contribution to pulling exercises makes it beneficial to have stronger Rhomboids if you want to grow a defined back.

What Are the Best Rhomboid Exercises?

1 - Chest Supported Dumbbell Row

• Adjust the incline bench to a 30-45 degree angle.

• Grab a dumbbell in each hand and lay face down on the bench with your chest against the padding.

• Let the Dumbells hang straight down toward the floor.

• Initiate the rowing motion by retracting your shoulder blades and pulling the dumbbells toward your hips.

• Squeeze your shoulder blades together at the top of the movement.

• Lower the dumbbells back to the starting position with control.

• Repeat for the desired number of reps.

2 - Single Arm Dumbbell Row

• Place a dumbbell on the floor next to a bench.

• Stand next to the bench with your feet shoulder-width apart.

• Bend at the hips and knees, keeping your back straight, and pick up the dumbbell with one hand.

• Place your opposite knee and hand on the bench, forming a parallel line with your back.

• Let the dumbbell hang straight down toward the floor.

• Initiate the rowing motion by retracting your shoulder blade and pulling the dumbbell toward your hip.

• Lower the dumbbell back to the starting position with control.

• Repeat for the desired number of reps and switch sides.

3 - Cable Face Pulls

• Attach a rope attachment to a high pulley on a cable machine.

• Stand facing the machine and hold one end of the rope in each hand.

• Take a few steps back to create tension in the cable.

• Keep your elbows high and pull the rope towards your face while squeezing your shoulder blades together.

• Hold the position briefly, feeling the contraction in your upper back.

• Slowly return the rope to the starting position.

• Repeat for the desired number of reps.

4 - Barbell Shrugs

• Stand with your feet shoulder-width apart, holding a Barbell in front of you with an overhand grip, arms fully extended.

• Keep your arms straight as you shrug your shoulders upward as high as possible.

• Squeeze your traps at the top of the movement.

• Lower the barbell back down under control.

• Repeat for the desired number of reps.

5 - Trap Bar Shrugs

• Stand inside a trap bar (also known as a hex bar) with your feet hip-width apart.

• Grasp the handles using a pronated grip.

• Keep your arms straight as you shrug your shoulders upward as high as possible.

• Squeeze your traps at the top of the movement.

• Lower the trap bar back down under control.

• Repeat for the desired number of reps.

6 - Dumbbell Reverse Flyes

• Grab a pair of dumbbells and stand with your feet shoulder-width apart.

• Bend at the hips, maintaining a slight bend in your knees, to bring your torso close to parallel with the floor.

• Hold the dumbbells in front of you with your arms extended, palms facing each other.

• Keeping a slight bend in your elbows, lift the dumbbells out to the sides until your arms are parallel to the floor.

• Squeeze your shoulder blades together at the top of the movement.

• Slowly lower the dumbbells back to the starting position.

• Repeat for the desired number of reps.

7 - Pendlay Row

• Set up a barbell on the floor and load it with weights.

• Stand with your feet hip-width apart and your toes under the barbell.

• Bend at the hips and knees to grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

• Pull the barbell towards your lower ribcage while retracting your shoulder blades.

• Lower the barbell back to the floor under control.

• Repeat for the desired number of reps.

8 - Kettlebell Gorilla Rows

• Place two kettlebells on the floor about shoulder-width apart.

• Stand with your feet between the Kettlebells, toes pointed slightly outward.

• Bend at the hips and knees to grasp the kettlebells with an overhand grip.

• Pull one kettlebell towards your hip while keeping the other kettlebell on the ground.

• Lower the kettlebell back to the floor under control.

• Repeat on the other side and continue alternating for the desired number of reps.

9 - Banded Pull Apart

• Hold a resistance band with both hands, arms extended in front of you at shoulder height.

• Stand with your feet shoulder-width apart.

• Pull the band apart by moving your hands outward, focusing on squeezing your shoulder blades together.

• Hold the position briefly, feeling the contraction in your upper back.

• Slowly bring your hands back together to the starting position.

• Repeat for the desired number of reps.

10 - Chest Supported Reverse Flyes

• Adjust the incline bench to a 30-45 degree angle.

• Grab a dumbbell in each hand and lay face down on a bench with your chest against the padding.

• Let the dumbbells hang straight down toward the floor.

• Keeping a slight bend in your elbows, lift the dumbbells out to the sides until your arms are parallel to the floor.

• Squeeze your shoulder blades together at the top of the movement.

• Slowly lower the dumbbells back to the starting position.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength