Zirv FitnessExercise Library
Rhomboids Exercises
Muscles between the spine and scapula responsible for scapular retraction. Every exercise below includes step-by-step instructions and the equipment you need.
19 exercises
Strength
1 Arm Half Kneeling Lat PulldownCable Machine · Latissimus Dorsi, Biceps
Cable Face PullCable Machine · Posterior Deltoid, Trapezius
Cable Rear Delt FlyCable Machine · Posterior Deltoid, Rhomboids
Cable Seated Elbows-Out RowCable Machine · Back, Posterior Deltoid
Close Grip Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Dumbbell Bent Over Lateral RaiseDumbbells · Posterior Deltoid, Rhomboids
Dumbbell Rear Delt RowDumbbells · Posterior Deltoid, Rhomboids
Dumbbell Reverse FlyDumbbells · Posterior Deltoid, Rhomboids
Humble RowDumbbells, Incline Bench · Back, Rhomboids
Kelso ShrugCable Machine · Trapezius, Rhomboids
Low-To-High Reverse FlyeCable Machine · Posterior Deltoid, Rhomboids
Machine Low RowExercise Machine · Latissimus Dorsi, Rhomboids
Reverse Pec Deck FlyPec Deck Machine · Posterior Deltoid, Rhomboids
Seal RowBarbell or Dumbbells, Elevated Bench · Back, Latissimus Dorsi
Smith Machine Reverse ShrugSmith Machine · Trapezius, Rhomboids
TRX T-FlyTRX / Suspension Trainer · Posterior Deltoid, Rhomboids
TRX W-FlyTRX / Suspension Trainer · Trapezius, Rhomboids
TRX Y-FlyTRX / Suspension Trainer · Trapezius, Posterior Deltoid
Flexibility
Upper Back Stretch (Thread the Needle)Trapezius, Rhomboids