10 Best Rhomboid Exercises (Beastly Upper Back Workouts)

With years of expertise in the fitness industry, I’ve honed in on the top ten exercises for targeting powerful rhomboids.

But first, let's take a quick look at the anatomy and function of these muscles.

What Are Rhomboid Muscles?

The rhomboid muscles are a dynamic duo in the upper back, comprising two muscles: the rhomboid major and the rhomboid minor.

They connect cervical and thoracic vertebrae to the scapula, causing downward scapular rotation and retraction.

Without the rhomboids, movements like reaching, lifting, and pushing would be limited and unstable [1].

“Your rhomboid muscles connect your shoulder blade to your ribs and spine. If your rhomboid muscles hurt, you’ll feel it in your back and shoulders.”
- Dr. Ioannis Stavrou, PhD

Reverse dumbbell flys are a powerful exercise for sculpting the rhomboids and upper back. They are one of the best exercises to burn back fat with.

They strengthen critical back muscles and improve flexibility and mobility in the shoulder blades.

Here’s how to perform them:

1. Stand with your feet hip-width apart and holding a pair of dumbbells with your palms facing each other.
2. Keeping your elbows slightly bent, raise the dumbbells to your sides, and keep them level with your shoulders.
3. Hold a moment, then slowly lower the weights to the starting position.

4. Reverse Cable Flys

The reverse cable fly is effective for developing back strength and stability. It fixes poor posture, increases shoulder mobility, and prevents injury in the back and shoulder joint.

This is how to perform them with good form:

1. Stand facing a cable machine, with feet shoulder-width apart and a low pulley set to your right.
2. Grasp the cable handle and step away from the machine to create tension in the cable.
3. Raise your arm to the side, and keep the cable handle level with your shoulder.
4. Pause, then slowly lower your arm back to the starting position.

Band pull-aparts are a great way to build strength and stability in the rhomboids and are one of the best upper back workouts for the muscle group.

This low-impact exercise was an excellent choice for clients with joint pain or injury.

Here’s how to perform them safely:

1. Hold a resistance band in both hands with your arms fully extended.
2. Pull the band apart until it touches your chest.
3. Hold for a moment, then slowly release the band to the starting position.

Also Read: TRX Exercises for a Chiseled Upper Back

6. Single-Arm Cable Rows

Single-arm cable rows use a cable machine to provide resistance. Cable workouts tone and build back muscles effectively as well.

You can correct any imbalances in your upper body strength and posture by performing it with one arm at a time.

Here’s how to perform the double-arm variation:

1. Stand facing a cable machine with feet shoulder-width apart and a low pulley set to your right.
2. Grasp the cable handles with an overhand grip and step away from the machine to create tension.
3. Bend at the waist and pull the cable handles towards your hip.
4. Hold for a moment, then slowly release the cable back to the starting position.

Inverted rows are a bodyweight rhomboid exercise performed on a bar or a TRX suspension trainer with knees bent.

They’re low-impact exercises, gentle on your joints, so you can keep pushing yourself without fear of injury. This one was a personal favorite with older clients who had joint issues.

Here’s how you do them:

1. Lie under a bar with your arms extended straight up towards the bar.
2. Keeping your body straight and knees slightly bent, pull yourself up towards the bar.
3. Lower yourself back down.

Similar Posts:

• 9 Best Exercises for Back Workouts at Home
• Back Exercises: Best Workouts Using Barbells
• 8 Best Chest and Back Exercises

8. Prone Lateral Raise

The prone lateral raise involves lying face down on a bench and lifting weight away from the body.

This exercise improves your body strength and athletic performance and gives your back a sleek appearance.

This one came highly recommended by the bodybuilders I’ve trained over the years.

This is how you can perform them:

1. Lie face down on a bench with a weight in each hand.
2. Lift the weights to the sides, leading with your elbows.
3. Lower the weights back, maintaining control throughout the range of motion.

Scapular retraction is an exercise that requires bringing your shoulder blades together while keeping your arms stationary.

It prevents rounding of the shoulders caused by sitting at a desk or staring at a computer screen for long periods, which is why I recommend it as a warm-up for clients with long-hour desk jobs.

Here’s how you do them: 

1. Stand or sit with your back straight, holding a weight with an overhand grip.
2. Keeping your arms straight, squeeze your shoulder blades together.
3. Hold the contraction for a moment, then release and repeat.

10. Scapular Wall Slides

Scapular wall slides require sliding your shoulder blades up and down a wall.

It is a low-impact exercise that can be done anywhere, making it convenient for anyone looking for good back workouts to improve their upper back health.

Here’s how you can do them:

1. Stand facing a wall with your feet shoulder-width apart and your back straight.
2. Place your hands on the wall, keeping your arms straight and your body in a plank position.
3. Slide your shoulder blades up and down the wall.

You should work out your rhomboids because they support your posture, movement, and upper body function.

Think of them as the spinal cord of your shoulders, providing stability and control to the upper limbs.

Liz Campbell, fitness trainer and founder of M12 Fitness, adds that rhomboids help stabilize the scapula.

Along with secondary muscles like the trapezius and rear deltoids, the rhomboids contribute to improved movement fluidity and a more stable shoulder girdle.

Neglecting the rhomboids can lead to chronic pain, decreased athletic performance, and even injury [2].

When you work out and strengthen the rhomboids, you not only prevent these issues but also unlock strength and agility in your body.

Train your rhomboids with dynamic, full-body exercises that challenge your strength, stability, and endurance.

I recommend incorporating various compound movements into your routine, such as pull-ups, inverted rows, and dumbbell rows, all of which work the rhomboids in a range of motion.

With each rep, imagine your rhomboids as the sturdy cables that connect your shoulder blades to your spine, pulling your back together and creating a solid foundation for every lift, punch, and jump you make.

Get ready to feel the burn, sweat the details, and carve out a perfect set of rhomboids.

Safety Tips

When performing rhomboid exercises, safety should always be a top priority.

To ensure injury-free workouts, maintain proper form and start with lighter weights before gradually increasing the resistance.

Warm up adequately and stretch before and after exercising to prevent muscle strain and tightness.

Squeeze your shoulder blades together, and engage the core to maintain posture throughout the exercise.

Listen to your body and avoid pushing yourself too hard, especially if you feel pain or discomfort.

Another integral part of rhomboid training is muscle recovery. We highly recommend getting plenty of rest, eating a well-balanced diet, drinking plenty of water, and taking a good protein supplement.