If you're looking for ways to build strength in your upper back, this list of rhomboid exercises will get the job done. The rhomboid major muscles are located at the base of your neck and are responsible for pulling your shoulders back. They're often used when performing pull-ups, rows, or other exercises that require you to move your arms behind your body. You can strengthen these muscles in many ways, including resistance bands, bodyweight exercises, and more. We'll go over some of them below!
Your rhomboid major muscles are located at the base of your neck and are responsible for pulling your shoulders back.
Your rhomboid major muscles are located at the base of your neck and are responsible for pulling your shoulders back. They help stabilize your spine, which is important in many sports, including tennis and golf. Strengthening these muscles can also improve posture by strengthening your core and back muscles.
To strengthen this muscle group:
- Lie on a weight bench with both elbows bent at 90 degrees and hands resting on either side of your forehead (as shown). Lift one leg off the ground to parallel the floor; keep the other leg straight out behind you for balance purposes only! Repeat ten times before switching sides to work the opposite arm/leg combination.*
You can strengthen your rhomboid major muscles in many ways, including using resistance bands, bodyweight exercises, and more.
The rhomboid major muscles are on either side of your upper back, just under where your shoulder blades meet. Strengthening these muscles is important because they help support the spine, especially when lifting heavy weights or doing exercises like pull-ups and rows.
You can strengthen your rhomboid major muscles in many ways, including using resistance bands, bodyweight exercises, and more. Here are some activities to try:
- Exercise 1: Sliding Cobra This exercise strengthens both sides of your upper back by emphasizing spinal flexion (bending forward) while also working on shoulder extension (raising arms out in front). To perform it properly: Lie on one side with knees bent 90 degrees and feet flat on the floor; place left hand under forehead for support; lift the head off the ground slightly so that only neck is resting on the floor; straighten right arm directly overhead until reaching full range of motion without arching lower back; repeat ten times before switching sides.* Exercise 2: Pulling Pushup This move targets both sets of rhomboid muscles by engaging them during each phase of movement--lifting yourself into plank position with hands flat on the floor requires strong latisimus dorsi muscles (which attach from the lower back down along the outer edges); lowering yourself down toward ground requires serratus anterior muscle activation.* Exercise 3 -- Inverted Row With Band Resistance This exercise engages core musculature while targeting both sets of rhomboids.* Exercise 4 -- Face Down Y Raise (aka Pendulum) The pendulum motion targets middle traps while allowing for controlled eccentric and concentric contractions at the top position if executed correctly.* Exercises 5-8 Are Rhomboid Major Exercises These include dumbbell shrugs which isolate upper trapezius activity; reverse flyes which target lower trapezium activity through an arcing motion rather than straight up/down movement like traditional chest presses do; bent over rows performed from standing position focusing more heavily upon sc
Sliding Cobra
This exercise can be done on the floor or a bench. If you're using a resistance band, make sure it's not too heavy for you--you should feel it in your rhomboids but not have trouble holding it for the duration of this exercise.
If you use dumbbells, pick one that allows for good form and range of motion without being too challenging. The same goes if you're doing this movement with an actual weight plate: make sure it's not so heavy that it causes pain or discomfort in your back instead of working out those muscles!
To perform this exercise correctly:
- Start with palms facing down and arms straight out in front of you (or slightly higher, depending on how low your hips are).
- Keep shoulders down and back flat against floor/bench surface throughout the entire movement; do not allow them to shrug up towards ears at any point during execution; keep head neutral as well.* Slowly raise chest off floor/bench until the forehead touches ground about 12 inches behind feet; hold the position briefly before returning slowly back down again until arms are extended fully stretched out like wingspan position again.* Repeat reps until desired number completed
Pulling Pushup
To do this exercise, you'll need a bench or chair.
- Place your hands on the floor in a narrow grip, with your fingers pointing toward each other. Your feet should be flat on the floor, and your knees bent at 90 degrees.
- Keeping your elbows close to your sides, lower yourself by bending at the elbows until they reach 90 degrees (or as far as they can comfortably go). Then push back up to starting position using only your chest muscles--don't use the momentum from swinging forward or backward!
Inverted Row With Band Resistance
The inverted row is a great exercise if you are new to strength training. It's also a good way to add resistance if you already have a strong upper back and want to challenge yourself further.
- Benefits: This exercise strengthens your rhomboid major muscles and back and biceps (brachialis). It can help prevent shoulder injuries by strengthening the muscles that stabilize it.
- How To Perform: Lie face up on an incline bench or table with hands gripping dumbbells or other handles placed just above chest level (A). Pull yourself upward until your elbows are bent at 90 degrees; keep your body straight from the head through the heels (B). Lower yourself back down under control until arms are straight again, then repeat for the prescribed number of repetitions or time period
Face Down Y Raise (aka Pendulum)
To perform the Face Down Y Raise (aka Pendulum), lie face down on a bench or pad with your feet flat on the floor. Raise your arms before you and hold them there for 10 seconds, then slowly lower them back to their starting position. Perform three sets of 10 reps with 45-60 seconds of rest between sets.
You can also perform this exercise with resistance bands, suspension trainers, dumbbells, or kettlebells if you don't have access to a bench or pad!
This article gives you multiple exercises that will help build a stronger upper back.
This article shows you how to strengthen your rhomboid major muscles. These are located at the base of your neck and are responsible for pulling your shoulders back. The exercises below will help build a stronger upper back without adding bulk or size to the area.
- Dumbbell shrugs
- Reverse flyes (also known as rear deltoid flyes)
- Bent-over rows
Rhomboid Major Exercises
- Standing Dumbbell Raise
This is a great exercise for strengthening your rhomboids. Stand with feet shoulder-width apart, holding a pair of dumbbells at arm's length in front of your body with palms facing each other. Slowly raise the weights toward your shoulders as far as possible without rounding or arching your back, then lower them down to starting position. Repeat ten times for three sets on each side.* Lying Down Barbell RowThis is another good way to build up strength in your rhomboids without putting undue stress on other body parts, as some other exercises might do.* Seated Cable RowIf you don't have access to a gym but want something similar (and even better), try this seated cable row variation that targets those hard-to-reach muscles along the middle spine area.* Towel Folded Into Four PartsYou'll need an old towel or two for this exercise; fold one into quarters so that each quarter represents one-fourth of its original size, and place a folded towel behind the head while lying face up on the floor
Exercise 1: Dumbbell Shrugs
To perform this exercise, stand straight with your feet shoulder-width apart and hold a dumbbell in each hand. Your arms should be hanging at your sides, palms facing forward, and elbows bent at 90 degrees. Raise your shoulders toward the ears by contracting the rhomboid muscles between them (see photo). Hold for one second at the top of the movement before lowering back down slowly to starting position. Repeat ten times on each side for three sets per session or more, depending on how much weight you use and how strong you want to get!
Exercise 2: Reverse Flye
You'll want to perform this exercise in the same manner as the flye. With your arms extended, slowly raise them to the sides and up until they parallel your torso. Then slowly lower them back down in a controlled manner. This will help build strength in your rhomboid muscles and prevent injury when lifting heavy objects or playing sports.
As with any exercise program, doing just what is necessary is important! Ensure you have proper form when performing each rep so that you don't injure yourself by straining or tearing something important like tendons or ligaments (which could lead to surgery).
Exercise 3: Bent-over Row
The bent-over row is a great exercise for strengthening your rhomboid major muscles. To perform this exercise, stand with your feet shoulder-width apart and bend at the waist until your torso is parallel to the floor. Grasp a dumbbell in each hand using an overhand grip (palms facing away from you).
Bend forward at the hips until you feel a stretch in your lats or lower back. Lift one dumbbell toward the ceiling while keeping its path under control--don't let it swing wildly on its way up! Lower slowly back down and repeat with the other arm before switching sides again.
If you don't have access to weights, there are other ways to strengthen these muscles through resistance bands or bodyweight exercises such as inverted rows and pull-ups (see below).
Your rhomboid muscles are a group of four muscles located at the back of your shoulders and upper back.
The rhomboid muscles are a group of four muscles located at the back of your shoulders and upper back. They're responsible for pulling your shoulders back, which helps you bend forward and back, side to side, and rotate your shoulders. This is important for maintaining good posture so that when you're sitting at work or reading in bed at night, it doesn't hurt!
Injuries to these muscles can be very painful; it can cause pain in your shoulders or back as well as make it hard for people who have injured them before (like me!) to move their arms up over their heads easily because they don't have enough strength left after being injured previously by doing too many pushups without warming up first! But don't worry--there are ways we can strengthen those pesky rhomboids so they won't get injured again!
Conclusion
You can't build a strong upper back without strengthening your major rhomboid muscles. These four muscles are responsible for pulling your shoulders back and helping you maintain good posture. You can do many exercises to strengthen these muscles, including resistance bands and bodyweight exercises like pushups and inverted rows. This article gives you multiple options so that no matter what kind of equipment or space is available at home or work - there will be something here for everyone!
