Rhomboid Exercises

Rhomboid muscles often known as rhomboids are muscles situated in the upper back of the body. They are called rhomboid muscles due to their shape which is similar to a rhombus. These muscles are linked to the scapula and are chiefly responsible for its retraction. There are two types of rhomboid muscles, major rhomboid and the minor rhomboid. Both of them play an equally important role in the functioning of the shoulder muscles. So let's have a look at some rhomboid strengthening exercises which will be beneficial for rhomboid muscles.

Best Exercises for Rhomboids

Rhomboid muscles enclose themselves on the medial border of the scapula. We normally tend to overlook our rhomboid muscles. As our shoulders are mostly involved in our day-to-day activities, these muscles often experience pain due to overexertion. To avoid any further issues with rhomboid muscles, here are some helpful exercises.

Scapular Series of Motion: Stand with an erect posture, with your shoulder motioned upwards. Hold on to this position for 5 seconds and then squeeze your shoulder blades for 10 seconds. Try to stretch your shoulders backwards as if you are trying to place your hands in your back pocket. Take a breather and repeat this procedure 5 times to exercise your rhomboid muscles.

Two Arm Dumbbell Rows: This exercise is one of the best rhomboid muscle exercises. Hold two dumbbells in your hands and stand with feet shoulder wide apart. You should have a slight bend in your knees. Bend your torso at the waist with your head up and hold the dumbbells with an overhand firm grip. Bend your arms and lift the dumbbells upwards, till they touch your upper abdominal. Reverse the movements to lower the dumbbells, do not let them touch the floor after you have reached your last rep. Make sure that your lower back does not round out, as you perform this exercise. Focus on sticking your butt out and keep a nice arch in your lower back. This is one of the best rhomboid exercises at home.

Back Dumbbell Row: Take an exercise ball and kneel on it with one leg. Start this exercise by holding the dumbbell with the opposing arm. Begin with slowly bringing your elbow close towards your chest, make sure your elbow is as tight as possible. Gradually return to the starting position. Follow 8 reps of 3 sets. This is one of the best examples of rhomboid exercises with dumbbells.

Arm Pull Down: Stand in an erect position and pull the weight bar with your arms fully straight. Lower the exercise bar by keeping the exercise bar straight till they're just about your side. Return to the starting position, until your hands are parallel to the floor.

High Pull: This is one of the best rhomboid exercises and is very beneficial in the long run. Bend in a squat position with your back straight. Your feet should be parallel just with the shoulder. Raise the bar till the shoulder position, inhale. While lowering the bar gradually, return to the starting position and exhale. Don't use any weight on the barbell otherwise it will become a leg exercise.

So these were some of the rhomboid exercises which are beneficial for the rhomboid muscles. Before practicing any of these exercises, consult your physician.