11 Rhomboid Exercises for a Stronger and More Defined Back

When most lifters think “back day,” they picture lats, traps, and maybe rear delts. Meanwhile, the rhomboids are in the middle of your upper back quietly doing the unglamorous work: keeping your shoulder blades stable, your posture cleaner, and your pulling strength more consistent.

Skipping rhomboid-focused work is a sneaky mistake. Even if these muscles do not have the same “size ceiling” as your lats, strong rhomboids are a big deal for a well-rounded back, better scapular control, and long-term shoulder durability.

That’s why this rhomboid strength and hypertrophy guide features the 11 best rhomboid exercises you can do with barbells, dumbbells, cables, and bodyweight. We’ll also cover rhomboid anatomy, activation cues, posture-friendly at-home options, and stretches for tightness and rehab.

Quick Answer: Train rhomboids by prioritizing rows and upper-back isolation work where you can retract and slightly “tuck down” the shoulder blades (retraction plus downward rotation), using loads you can control through a full range of motion.

Table of Contents:

• 11 Best Rhomboid Exercises
• Rhomboid Muscle Anatomy & Functions
• Benefits of Rhomboid Exercises
• How To Activate Your Rhomboids
• Posture-Improving Rhomboid Exercises You Can Do At Home
• Rhomboid Stretches & Rehabilitation Exercises

11 BEST RHOMBOID EXERCISES FOR STRENGTHENING, HYPERTROPHY & DEFINITION

The exercises below use a wide range of equipment including barbells, dumbbells, and cable machines. Many of them are also easy to swap, such as using kettlebells instead of dumbbells for bent-over rows.

The 11 best rhomboid exercises for strength and hypertrophy are:

1. Bent Over Rows
2. Landmine Rows
3. Dumbbell Rows (Bent Over & Single Arm)
4. Dumbbell Rear Delt Flys
5. Prone Lateral Raise
6. Side Lying Reverse Dumbbell Fly
7. Face Pull With Rope
8. High Angle One Arm Cable Row
9. Seated Row & Standing Cable Row
10. Standing Rear Delt Cable Rows
11. Inverted Row (Bodyweight)

All in all, each of the exercises below can effectively build rhomboid strength and definition, while also improving posture, scapular control, and injury resilience.

1. Bent Over Barbell Rows (Overhand):

When rowing, focus on squeezing the rhomboids at the end of each rep. Pause briefly in scapular retraction before lowering. If you cannot control that squeeze, the load is probably too heavy.

How to do bent over barbell rows:

1. Hold the bar with an overhand grip (targets rhomboids better than underhand) and just wider than shoulder-width apart.
2. Let the bar hang with your arms straight.
3. Tighten your core and keep your shoulders down and shoulder blades together.
4. Row the bar up until it touches your sternum, then slowly lower it back down again.

Tip: Don’t just retract your shoulder blades. Also think “down and back” (retraction plus downward rotation).

Check out our article on the different Barbell Row Grips & Muscles Worked to learn more great variations of this exercise.

2. Landmine Rows:

Landmine rows are money for the upper back if you earn the range of motion. Squeeze into scapular retraction at the top, then lower with control. If you shorten the rep, your rhomboids miss the best part.

How to do landmine rows:

1. Setup the barbell with plates. Make sure the end of the barbell is secure (tucked into a corner or in a landmine base).
2. Bend down with a high hinge, keep your back straight and grip the bar with both hands (or a V-bar) between your legs.
3. Pull the barbell upward and squeeze your back muscles as you exhale.
4. Lower the bar back down until your arms are extended. Inhale and repeat.

Looking for more great exercises like this one? Head to our article on the Best Landmine Exercises.

3. Dumbbell Rows (Bent Over & Single Arm):

How to do bent over dumbbell rows:

1. With a dumbbell in each hand, bend over at about a 45-degree angle (hip hinge).
2. Maintain this position and brace your core throughout the entire movement.
3. Lift the dumbbells straight up while exhaling. Your arms should go no higher than parallel with the shoulders.
4. While lifting, keep your wrist firm and there should be no movement of the legs.
5. Lower the weights in a controlled manner while inhaling.

When doing one arm dumbbell rows, add a small amount of thoracic rotation at the top to “finish” the rep with extra retraction. Think: shoulder blade pulls back, then your working shoulder rotates slightly away from the floor. If done correctly, you’ll feel that contraction between the shoulder blade and spine.

Single Arm Rows:

Note: The following exercises are about as close as you can get to a rhomboid isolation exercise. Use lighter dumbbells so you can focus on squeezing your shoulder blades together.

Enjoy working your back with dumbbells? Check out these Best Dumbbell Back Exercises.

4. Dumbbell Rear Delt Flys:

This is one of the cleanest ways to bias the upper back and rhomboids without letting the lats take over. Keep the reps smooth and controlled, and think “shoulder blades move first” rather than “arms swing.”

It will hit your upper back and rear delts very effectively.

How to do dumbbell rear delt flys:

1. Sit down and lean forward with a dumbbell in each hand.
2. Stay bent forward for the entire movement.
3. Raise your arms to the side. They should come up in line with your shoulders.
4. Lower back down in the same path slowly, then repeat.

5. Prone Lateral Raise:

How to do a prone lateral raise:

1. Lie stomach down on a bench with your arms to your sides.
2. With a dumbbell in each hand, raise your arms up to shoulder level. Once they reach at least parallel with the floor, squeeze your rhomboids and upper back.
3. Keep your arms perpendicular to your torso and fully extended through the movement.
4. Lower back down and repeat.

6. Side Lying Reverse Dumbbell Fly:

Go slow and make the top position your “money spot.” Squeeze the shoulder blade back toward the spine, then lower under control without losing tension.

How to do a side lying reverse dumbbell fly:

1. Lying on your side with your elbow fixed and body still, raise the dumbbell from floor until it is nearly vertical. Exhale as you raise the dumbbell up.
2. Lower back down in a reverse motion while inhaling.
3. Don’t let the dumbbell touch the floor. The goal is to keep tension throughout the movement.
4. Repeat on the opposite side.

7. Face Pull with Rope:

Go lighter than your ego wants. The goal is clean scapular movement: shoulder blades pull back, elbows travel out, and you feel it across the upper back instead of the front of the shoulder.

How to do the face pull with rope:

1. Set up the cable machine with a double-rope attachment fixed in a high position (shoulder level).
2. Hold the handle of the rope in an overhand grip (palms facing the floor) and your arms fully extended in front of you. Keep your feet shoulder width apart.
3. Pull towards your face with your upper arms parallel to the floor. The handles should go the sides of your face.
4. Return to the starting position slowly, keeping the tension in the cable.

Check out these Best Face Pull Alternatives for more great takes on this exercise.

8. High Angle One Arm Cable Row:

How to do the high angle one arm cable row:

1. Set up the cable machine with a handle fixed in a high position (top of your head level).
2. Get into a split stance and grab the handle palms down. Your arms should be extended forward with your hand in line with the top of your head.
3. Pull the cable in a straight diagonal motion down the side of your chest. As your arm reaches a 90 degree angle, slightly rotate your working shoulder outward. This rotation will allow you to better target your rhomboids and really squeeze them.
4. Slowly return it back in the same motion then repeat.

For more information on this exercise, check out our Machine High Row Exercise Guide.

9. Seated Row & Standing Cable Row:

This versatile move also makes the list for best women's back exercises due to its emphasis on the rhomboids and lats. And, if you don't have access to the cable row machine or don't like training with this type of equipment, we've got you covered with these Best Seated Cable Row Alternatives.

How to do the seated row and standing cable row:

1. Set up the cable machine with two handles.
2. Bring a flat bench up to the cable machine.
3. While sitting, the cable should be just below sternum level.
4. Grab one handle in each hand and sit back so that your arms are fully extended. Your back should be perfectly straight. You don’t need to arch your lower back. Keeping straight is better for targeting your rhomboids.
5. Pull both hands towards your upper abs. Squeeze your shoulder blades together and focus in on the rhomboids.
6. Slowly return it back until your arms are fully extended, then repeat.

Standing Rows:

10. Standing Rear Delt Cable Rows:

Not only is this one of the best Cable Rear Delt Exercises, but it is also a strong rhomboid-builder when you pause and squeeze at peak contraction.

How to do standing rear delt cable rows:

1. Set up the cable machine with a double-rope attachment fixed in a high position (shoulder level).
2. Hold the handle of the rope in an overhand grip (palms facing the floor) and your arms fully extended in front of you.
3. Pull the handles toward the front of your shoulders.
4. Your arms and elbows should be parallel with the floor.
5. When you reach full contraction, squeeze your shoulder blades together and pause then slowly return it back and repeat.

11. Inverted Rows (can use a table or any stable bar to hold onto):

For this, you can use a smith machine, low pull up bar, suspension trainer (aka TRX ropes), or even a table.

How to do inverted rows:

1. Hold the bar with your hands around shoulder width apart. Your body should make a straight line from your head to your toes.
2. With your arms fully extended, row your chest up towards the bar. You won’t be able to touch it to the bar, but row as high as you can.
3. When you reach peak contraction, hold the position for a moment then lower back down in a controlled manner. Repeat.

You can increase the difficulty of this exercise by raising your feet in the starting position, so that your body is completely parallel with the floor.

WHAT ARE THE RHOMBOID MUSCLES?

You have a pair of rhomboids, one on each side of your upper-middle back, and together they form a rhomboid shape (hence the name). The rhomboids muscle group includes:

• Rhomboid Major
• Rhomboid Minor

The rhomboid major sits below the rhomboid minor and is wider and flatter. The rhomboid minor is slightly thicker and higher up.

The rhomboids lie deep to the trapezius muscle and are bordered by the latissimus dorsi on the sides. You usually won’t “see” rhomboids clearly unless you are very lean, but you can absolutely train them hard and feel them working.

While the rhomboids aren’t a classic “mirror muscle,” they are extremely important to your back as a whole.

IMPORTANCE OF HAVING STRONG RHOMBOIDS

A lot of bodybuilding training emphasizes the “big, visible” muscles. That’s understandable. But even if your rhomboids do not explode in size, they have a huge performance role.

Without well-functioning rhomboids, your bigger back muscles have less “support” to pull from. In practical terms, that can mean shakier scapular control, less efficient pulling mechanics, and a higher chance of compensation.

Key functions of the rhomboids include:

• Scapular retraction: Pulling your shoulder blades together during rows, face pulls, and many upper-back moves.
• Scapular stabilization: Helping keep the shoulder blades positioned well during pulling and pressing patterns.
• Downward rotation support: Assisting the shoulder blades in staying “tucked” during pulls and controlled overhead work.

All in all, the rhomboid major and minor help anchor the shoulder blades toward the spine, giving the shoulder complex a stronger base. Stronger rhomboids can mean better scapular control for lifting, sports, daily life, and long-term joint health.

BENEFITS OF STRONG RHOMBOID MUSCLES

Here are 4 major benefits of including rhomboid exercises in your routine.

1. Lift More Weight to Help Other Muscles Grow:

Because your rhomboids help with scapular retraction and stability, strong rhomboids can improve your performance during pulling exercises. Better mechanics and stability can help you load rows and pull patterns more effectively, supporting lat and trap development over time.

2. Prevent Injuries:

Strong rhomboids support scapular control. If scapular control is weak, other tissues often “cover for it,” and that can lead to overuse problems across the shoulders, elbows, upper back, and neck.

Think of it like a messy kinetic chain: when the shoulder blade does not move well, the rest of the system has to improvise.

3. Avoid Compensation Issues:

Your rhomboids rarely work alone. They cooperate with your traps, rear delts, rotator cuff, and lats to control shoulder blade motion. If rhomboids lag, other muscles pick up the slack, which can lead to overuse and imbalances in development.

If you want a well-balanced upper body for both performance and aesthetics, strong rhomboids matter.

4. Maintain Healthy Posture:

The rhomboids help resist rounded shoulders by supporting a stronger “shoulder blades back” position. Given how much time people spend sitting, posture issues are common, and they can come with headaches, neck tension, shoulder irritation, and upper back discomfort.

Note: If your rhomboids feel tight or achy, poor posture can be part of the story. Rounded shoulders can keep rhomboids lengthened for long periods. Controlled pulling and retraction-focused work often helps.

Main point: strong rhomboids support a stronger, more balanced, injury-resilient upper body.

HOW TO TARGET YOUR RHOMBOIDS

If you do any pulling exercise (rows, pull ups, pulldowns), you are using your rhomboids. The problem is that many people do not train them effectively because they go too heavy, cut range of motion, or never truly squeeze into retraction.

The rhomboids work hard when you pull your shoulder blades back and together (scapular retraction). What you want is a deliberate squeeze at peak contraction, especially on row variations.

The simplest fix: lighten the load on rows, use full range of motion, and pause briefly with the shoulder blades pulled back (and slightly down). If you cannot reach that position, the weight is controlling you.

Tip: One arm rows can add range of motion via a small t-spine rotation at the top. Rotate slightly so the working shoulder moves a bit away from the floor, then squeeze. This is an easy way to make the rhomboids “show up” during your sets.

Note: A good mix of two arm and one arm rowing is ideal.

Another way to improve rhomboid engagement is to think downward rotation in addition to retraction. A useful cue is “shoulder blades into back pockets” during pulling work. Keep them from creeping toward your ears.

Common mistakes to avoid:

• Using loads so heavy you cannot retract the shoulder blades.
• Turning rows into a torso swing instead of controlled scapular movement.
• Letting the shoulders shrug up at the top instead of staying “down and back.”
• Shortening the eccentric. The lowering phase is where you build control.

Tip: Don’t arch your lower back or let your upper back slouch. Keep a neutral spine during rows and pulldowns. On seated rows, stay tall without excessive lumbar extension. On bent-over rows, keep a consistent hip hinge. If heavy loads break your position, scale back.

To sum it up, go lighter than usual, use full range of motion, and squeeze into retraction plus a slight “down” position at peak contraction. Over time, this builds a stronger mind-muscle connection with the rhomboids.

HOW DO I MAKE MY RHOMBOIDS BIGGER?

The rhomboids don’t have the same hypertrophy ceiling as the lats, but they can get significantly stronger and more defined. They often respond best to higher reps and longer time under tension, especially when you slow down and own the contraction.

If you love heavy rows, keep them. Just add some lighter, rhomboid-focused sets where you pause and squeeze hard at the top.

Aim for at least 30 seconds of time under tension during rhomboid-focused sets. A simple way to do that is 12-20 reps with a controlled tempo and a brief pause at peak contraction.

RHOMBOID EXERCISES FOR POSTURE YOU CAN DO AT HOME

The scapulae play a major role in posture, and strengthening the rhomboids supports better shoulder blade positioning. Any of the strengthening exercises above can help, but if you want extra posture focus (or need at-home options), use lighter loads and bodyweight variations so you can truly feel the squeeze.

These also help reinforce the habit of keeping your shoulders set “back” instead of drifting forward all day.

You can do these posture drills in the morning to “turn on” the upper back and set the tone for the day.

1) PRONE Y RAISES:

2) SCAPULAR WALL SLIDES:

3) SCAPULAR RETRACTION HOLDS:

STRETCHING YOUR RHOMBOID MUSCLES

Occasional tightness in the rhomboids is common. It is an area where people hold tension and stress, and it can also get sore after a demanding pull session or from carrying a backpack with poor posture.

The rhomboids retract and support downward rotation. To stretch them, you move in the opposite direction: protraction and reaching forward. That’s what many of the drills below accomplish.

Here are some of our favorite stretches to release tension in the rhomboids.

KNEE SCAPULAR PUs:

QUADRUPED INTERNAL SHOULDER ROTATION TO SCAPULAR ROTATION:

SHOULDER AND SCAPULAR ROTATIONS:

SPINAL ROLLS:

THORACIC ROTATION TO THREAD THE NEEDLE:

STANDING THORACIC ROTATIONS:

WORLD'S GREATEST STRETCH TO CAT COW:

You’ll notice a lot of attention on thoracic mobility. Poor thoracic rotation mobility can contribute to upper-back discomfort, especially when paired with poor scapular mobility and stability. These drills help address that.

If mobility is an area where you need to improve, check out these Best Thoracic Mobility Exercises.

When to do these rhomboid stretches

These dynamic stretches are great before and after a workout. You can also do them during the day if you need to reduce upper-back tension from sitting or stress.

RHOMBOID REHABILITATION

The rhomboids can become irritated or strained from sports, carrying loads with poor posture (like slouching under a backpack), bad form on pulls, or repetitive overuse.

Strains are often linked to overuse, posture, technique, or even sleeping positions. If you feel sharp pain, pain with deep breathing, or symptoms that linger, it is smart to get checked by a doctor or physical therapist.

For mild issues, start by reducing heavy pulling volume, keeping posture clean, and using light movement and mobility. Some people find icing helpful in the early stages. If symptoms worsen or do not improve, seek medical guidance.

Pain in your rhomboids?

If you have mild pain that doesn’t feel serious, foam rolling and stretching may help. If the pain is significant, radiating, or persistent, consult a doctor or physical therapist.

RHOMBOID REHABILITATION EXERCISES

The best rhomboid rehabilitation exercises usually involve bodyweight work, resistance bands, and light dumbbells. For rehab purposes, keep loads light and focus on clean motion and pain-free contraction.

Perform bodyweight rhomboid exercises like:

• Scapular Push Ups
• Prone IYT Raises

Perform resistance band rhomboid exercises like:

• Banded A
• Banded Y
• Banded W
• Banded Diagonals

Perform light dumbbell rhomboid exercises like:

• Rear Flys
• Side Lying Lateral Raises
• Light Dumbbell Rows

Isometric Exercises

Don’t overlook isometric training for strengthening the rhomboids, especially for rehabilitation. Isometrics involve squeezing and holding a position without movement, like holding scapular retraction for 10 to 30 seconds.

Isometric exercises can improve blood flow and help you rebuild control without irritating the area, as long as they are pain-free.

For the rhomboids, we like to do the following isometric exercises:

• Bent Over Dumbbell Holds (Starting Position - maintain scapular retraction)
• Seated Resistance Band Row (Hold the row at peak contraction)
• Prone Y Raises with Thumbs Up (bodyweight only)

Do 3-5 sets of 10-30 seconds.

Rhomboid Foam Rolling

Foam rolling can help reduce tightness in the upper back. It can be uncomfortable, but many people feel relief afterward.

For tight rhomboids, a 3-way thoracic spine foam rolling series is a solid option. Roll with your arms at your side, crossed over your body, and straight overhead.

WHAT EXERCISES WORK THE RHOMBOIDS SPECIFICALLY?

Rows and pulldowns target the rhomboids effectively when you squeeze the shoulder blades together at the end of the concentric phase. That said, higher-control upper-back drills like rear delt fly variations, face pulls, and high angle cable rows often make it easier to “find” the rhomboids without heavy loading.

If your rhomboids are lagging, prioritize exercises where you can pause and hold retraction without shrugging your shoulders up.

RHOMBOID EXERCISES: FINAL TIPS & TAKEAWAYS

The rhomboids may be smaller muscles, but they matter a lot for performance and longevity. Strong, well-trained rhomboids support better posture, better scapular control, stronger pulling mechanics, and more resilient shoulders.

Do not treat rhomboids like an afterthought. Add controlled upper-back work, slow down your rows, and earn the squeeze at the top. You’ll feel the difference in your next pull day, and your shoulders will thank you long-term.

Searching for a routine that will target each of your back muscles effectively? Take your back training to a whole new level by following one of these 5 Best Back Workouts.

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