What are the best exercises for the Rhomboids?


When it comes to back training, most people tend to focus on their lats as opposed to the rhomboids, and in fact, truthfully speaking, most people don’t actually know where their rhomboids are located at all. Former Mr Olympia, Dorian Yates, was, and still is, a big fan of rhomboid training and during many of his seminars in the past, has been quick to emphasize their importance. Here’s a detailed look at what the rhomboids are, and some of the best rhomboid training exercises.

What are the rhomboids?

Your rhomboids are actually made up of two muscle groups: Rhomboids major, and rhomboids minor, and are both located between your spinal column and your shoulder blades. Because people tend to focus on their lats when training back, the rhomboids muscles often don’t benefit, and if they do, they’re very rarely isolated. Here’s a look at some effective rhomboids training exercises:

Batwing rows

Batwing rows basically require you to lay face down on a flat bench whilst holding a dumbbell in each hand at arm’s length. The weights should then be brought up towards your ribcage so that you squeeze your shoulder blades together.

Incline pull-ups

For this exercise, you should use a smith machine, grasp it with both hands shoulder width apart, lay down on the floor, and pull yourself up off the ground until your chest grazes the bar and your arms are fully extended.

V-bar rows

V-bar rows are also great for targeting the rhomboids, especially if you take a very narrow grip, and focus on really squeezing your shoulder blades together at the top of the movement.