Target muscle

Rhomboids Exercises

Browse 159 exercises that target the rhomboids. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 3 of 4 · 159 total

Lever Front Pulldown
Intermediate · lats and rhomboids
- Back
- Shoulders
Lever High Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Lever Incline Prone Neutral Grip Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lever Pronated Grip Seated Row Plate Loaded
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lever Pronated Grip Seated Scapular Retraction Shrug Plate Loaded
Beginner · rhomboids and trapezius
- Back
Lever Reverse Grip Lateral Pulldown Plate Loaded
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lever Seated Reverse Fly
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Lever Seated Reverse Fly with Parallel Grip
Beginner · rhomboids and trapezius
- Back
- Shoulders
Lever Seated Row
Beginner · lats, rhomboids, and trapezius
- Back
- Upper arms
Lever Seated Single Arm Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Lever Stack Seated Low Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Lying Prone I Raise
Beginner · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Lying Prone T Raise
Beginner · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Lying Prone W To T
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lying Rear Lateral Raise
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Lying Single Arm Slide From Y To
Intermediate · rhomboids and trapezius
- Back
- Shoulders
- Waist
Parallel Bars Bent Knee Inverted Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Rear Fly Stepback
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Resistance Band Y Press
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Reverse Grip Pull-Up
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Archer Pull Up
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Ring Rocky Pull Up Pulldown
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Roll Pec Foam Rolling
Beginner · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Waist
Roll Rhomboids
Beginner · rhomboids and trapezius
- Back
- Shoulders
Roll Shoulder Blade Reach Lying On Floor
Beginner · rhomboids, serratus anterior, and trapezius
- Back
- Shoulders
- Upper arms
Roll Upper Back
Beginner · lats, rhomboids, and trapezius
- Back
- Waist
Scapular Pull-Up
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
Seated Alternate Thoracic Rotation On A Chair
Beginner · erector spinae, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Seated Boat Row On Chair
Beginner · erector spinae, lats, and rhomboids
- Back
- Upper arms
- Waist
Seated Open Wings
Beginner · rhomboids and trapezius
- Back
Seated Pull-Up
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Seated Pull-Up Legs Elevated
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Seated Rhomboid Stretch
Beginner · rhomboids and trapezius
- Back
- Shoulders
Seated Shoulder Circle
Beginner · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Seated Shoulder Waves
Beginner · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Shoulder - Transverse Extension
Beginner · deltoids, lats, rhomboids, and rotator cuff
- Back
- Shoulders
Shoulder Grip Inverted Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Side Step Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
Side Step Reverse Fly
Beginner · deltoids, rhomboids, and trapezius
- Back
- Chest
- Shoulders
- Waist
Side Step Row
Intermediate · biceps, lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Single Arm Pull Up
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Single Arm Scapular Push Up To Rotation
Intermediate · obliques, rhomboids, serratus anterior, and trapezius
- Chest
- Shoulders
- Waist
Sitting Scapular Adduction
Beginner · rhomboids and trapezius
- Back
- Shoulders
Sitting Scapular Adduction On Stability Ball
Beginner · rhomboids and trapezius
- Back
- Shoulders
- Waist
Smith Narrow Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Snow Angel Face To Floor
Beginner · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Snow Angel Face To Sky
Beginner · deltoids, lats, pectorals, rhomboids, and trapezius
- Back
- Chest
- Shoulders
- Waist
Split Jump Twist Row
Intermediate · biceps, deltoids, erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Lever Front Pulldown

Lever High Row

Lever Incline Prone Neutral Grip Row

Lever Pronated Grip Seated Row Plate Loaded

Lever Pronated Grip Seated Scapular Retraction Shrug Plate Loaded

Lever Reverse Grip Lateral Pulldown Plate Loaded

Lever Seated Reverse Fly

Lever Seated Reverse Fly with Parallel Grip

Lever Seated Row

Lever Seated Single Arm Row

Lever Stack Seated Low Row

Lying Prone I Raise

Lying Prone T Raise

Lying Prone W To T

Lying Rear Lateral Raise

Lying Single Arm Slide From Y To

Parallel Bars Bent Knee Inverted Row

Rear Fly Stepback

Resistance Band Y Press

Reverse Grip Pull-Up

Ring Archer Pull Up

Ring Rocky Pull Up Pulldown

Roll Pec Foam Rolling

Roll Rhomboids

Roll Shoulder Blade Reach Lying On Floor

Roll Upper Back

Scapular Pull-Up

Seated Alternate Thoracic Rotation On A Chair

Seated Boat Row On Chair

Seated Open Wings

Seated Pull-Up

Seated Pull-Up Legs Elevated

Seated Rhomboid Stretch

Seated Shoulder Circle

Seated Shoulder Waves

Shoulder - Transverse Extension

Shoulder Grip Inverted Row

Side Step Rear Delt Row

Side Step Reverse Fly

Side Step Row

Single Arm Pull Up

Single Arm Scapular Push Up To Rotation

Sitting Scapular Adduction

Sitting Scapular Adduction On Stability Ball

Smith Narrow Row

Snow Angel Face To Floor

Snow Angel Face To Sky

Split Jump Twist Row

Lever Front Pulldown

Lever High Row

Lever Incline Prone Neutral Grip Row

Lever Pronated Grip Seated Row Plate Loaded

Lever Pronated Grip Seated Scapular Retraction Shrug Plate Loaded

Lever Reverse Grip Lateral Pulldown Plate Loaded

Lever Seated Reverse Fly

Lever Seated Reverse Fly with Parallel Grip

Lever Seated Row

Lever Seated Single Arm Row

Lever Stack Seated Low Row

Lying Prone I Raise

Lying Prone T Raise

Lying Prone W To T

Lying Rear Lateral Raise

Lying Single Arm Slide From Y To

Parallel Bars Bent Knee Inverted Row

Rear Fly Stepback

Resistance Band Y Press

Reverse Grip Pull-Up

Ring Archer Pull Up

Ring Rocky Pull Up Pulldown

Roll Pec Foam Rolling

Roll Rhomboids

Roll Shoulder Blade Reach Lying On Floor

Roll Upper Back

Scapular Pull-Up

Seated Alternate Thoracic Rotation On A Chair

Seated Boat Row On Chair

Seated Open Wings

Seated Pull-Up

Seated Pull-Up Legs Elevated