Exercise guide
Seated Rhomboid Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch targets the rhomboids and middle trapezius by protracting the scapulae, helping to alleviate upper back tension and improve shoulder blade mobility. It is an effective recovery tool for releasing tightness caused by prolonged sitting or heavy pulling exercises.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
- Interlace your fingers in front of you with your palms facing away from your chest.
- Extend your arms straight out in front of you at shoulder height.
How to do it
- Exhale and round your upper back, pushing your hands forward while pulling your shoulder blades apart.
- Tuck your chin slightly toward your chest to lengthen the muscles along the upper spine.
- Hold the stretch for 20-30 seconds, focusing on deep, diaphragmatic breathing.
- Inhale as you slowly release the stretch and return to a neutral, upright seated position.
Form checklist
- Keep your shoulders depressed and away from your ears.
- Focus on the sensation of the shoulder blades 'wrapping' around your ribcage.
- Maintain a stable lower back; the rounding should occur primarily in the thoracic spine.
- Keep your arms parallel to the floor throughout the hold.
Pro tips
- Visualize a string pulling the center of your spine backward while your knuckles reach forward.
- Gently rotate your torso a few degrees to the left and right while holding the stretch to target specific areas of tightness.
Make it harder
- Cross your arms and grab the outside of the opposite knees, then lean back to intensify the pull on the rhomboids.
- Lower your chin further toward your sternum to increase the stretch through the upper trapezius and levator scapulae.
Frequently asked
- What muscles does the seated rhomboid stretch work?
- The seated rhomboid stretch primarily targets the rhomboids and trapezius, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the seated rhomboid stretch?
- The seated rhomboid stretch requires no equipment — just your body weight.
- Is the seated rhomboid stretch good for beginners?
- Yes. The seated rhomboid stretch is a beginner-friendly movement and a strong foundation to build on.