How to Build Strong Rhomboids and Fix Bad Posture | Anatomy, Function and Exercises

Build Strong Rhomboids

 Build Strong Rhomboids and Fix Bad Posture

• Rhomboids Anatomy and Function
• Exercises for Strong Rhomboids
• Other Exercises

Rhomboids Anatomy and Function

Rhomboids are the back superficial muscles along with the trapezius, the latissimus dorsi and the Levator scapulae.

Rhomboids have a rhombus shape (A quadrilatersal muscle) and lay directly deep to the trapezius. 

They consist of two muscles; rhomboid minor and rhomboid major, but they act harmoniously as they have pretty much the same function.

This muscle originates from the thoracic spine (From the second vertebrae T2 through the fifth vertebrae T5) and attaches to the medial border of the scapular. 

Rhomboids keep the scapular attached to the rib cage and also retract towards the spine and rotate as to move the upper limbs.

Yes, the Upper limbs are attached to the scapular, but the scapular is attacked to the rhomboids. 

Therefore, Both movement and stability of upper limbs, shoulders and thoracic spine posture are all dependent on the rhomboids. 

Without them, the scapular would bulge outwards, compromising shoulder health and advocating bad posture.

Exercises for Strong Rhomboids

Are you a man with a big chest and giant front deltoids, but mederate back? Or maybe you are someone who sits long hours in front of the computer!

Well in both cases you are very likely that you have weak rhomboids, which looks clearly as you slouch or have shoulder and neck pain.

Consider the following exercises if you are willing to correct your posture, get rid of that unnecessary pain and on top of that have an impressive upper back.

1. Scapula Retraction

Targeting the rhomboids is basically achieved by any move that involves the retraction of the scapular (Squeezed back and down). 

To perform this exercise, you need to be in a starting position of a pull up. 

Have your grips around a pull up bar, shoulder width apart and hang in there. 

Then, pinch your shoulder blades together until you notice a 2 or 3 inch upward movement of your body. 

You shouldn’t bend your elbows or pull yourself up as you would do with the pull up exercise. 

The rotation of the scapula only will make you go up a notch. 

Now, once you are at the top contraction of the muscle, hold it for a second and go back to the starting position. 

This is one rep; go somewhere between 12 and 15 reps.

2. Horizontal Rows

Literally any horizontal row exercise will target your rhomboids, but only under one condition; if you allow your shoulder blades to fully retract back and down. 

If that retraction cannot be achieved, it means you are either out of form or you are going too heavy for the rhomboids to finish the range of motion. 

There are a wide range of row variations to choose from, but always make sure you are doing it the right way. 

If you have to go heavy, at least do the first sets with light weight and proper form.

Or have a separate workout for rhomboids at the end of any workout, and make sure you do it with a light weight so that you can hit at least 12 reps with a hard squeeze in each.

Other Exercises:

• Bat wings
• Bent over lateral raises
• Wall slides