Most people think training your back muscles is all about lats which are definitely the wrong way to train your back. There are many more important muscles in our back that need proper training to build a bigger and stronger back. Rhomboids are also one of those muscles. Our posture describes everything. Poor posture can lead to spinal problems, weakness, and lower back pain. The best way to get a good posture is to strengthen your muscles. In this program, we will share Top 8 effective rhomboid exercises which will help you get stronger back.
What are Rhomboids?
Rhomboid muscles are one of the major muscles of our back and are located on our upper back under the trapezius muscles. It is one of the effective ways to improve your posture. They are rhombus shape, give stability to our shoulders, and helps in pulling the shoulder blades together. Basically, they are divided into 2 parts rhomboid minor and rhomboid major.
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Benefits Of Training Rhomboid Muscle
There are several benefits to train your rhomboid muscle. Here we have highlighted some of the major ones.
- Improves Posture- Training your rhomboid muscles helps in improving your body posture. Good posture avoids your spinal and other back problems.
- Strengthens your Back- To build a stronger back it is necessary to work on your each and every muscle. Rhomboid exercises are known for building a stronger back.
- Builds Bigger Back- Bigger back is still a dream for many of us. These rhomboid exercises cover a major part of our back and also helps in building bigger back.
- Improves Shoulder Blades Movement- Sometimes shoulder blades do not move or work properly and it gives rise to shoulder injuries, upper back, and neck pain. Rhomboid strengthening exercises are really effective to improve your shoulder blades movement.
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Now as we all know about the benefits of training our rhomboid muscle its time to pick up your weights and get started. Here is a short look at the rhomboid exercises we are going to perform.
| Top 8 Effective Rhomboid Exercises For Mass (Summary) | ||
|---|---|---|
| Exercises | Sets | Reps |
| Dumbbell Bent Over Raise | 2 to 3 | 12, 10 |
| Face Pulls | 3 | 12, 10, 8 |
| Incline Barbell Front Raise | 2 | 10, 8 |
| Wall Slides | 2 | 15 to 20 secs |
| Barbell Bent Over Row | 3 | 20 seconds |
| Incline Pull Upss | 2 | 12, 10 |
| Deadlift | 3 | 12, 10, 8 |
| Y Raise | 2 | 12, 10 |
Top 8 Effective Rhomboid Exercises For Mass
1. Dumbbell Bent Over Raise
An amazing exercise to strengthen your back muscles. Dumbbell bent-over raise directly focuses on your rhomboid muscle. Also, helps in building muscle and strength. Grab lightweight dumbbells to make this exercise more effective. Here is a short tutorial for this crazy move.
Targeted muscles- Deltoids, rhomboids, etc.
How to do
- Grab a pair of dumbbells in your hands. Bend your upper body until it is parallel to the floor.
- Keep your back straight and slightly bend your knees.
- Now raise your dumbbells upwards until your upper arms are quite parallel to the floor.
- Pause at the top and feel the burn in your muscles. Lower down the dumbbells slowly to the starting level and your one rep is completed.
Complete 2 to 3 sets of 12, 10 reps each.
2. Face Pulls
If you haven’t tried the face pull, you should do this effective exercise. It is an effective rhomboid exercise that strengthens your rhomboid muscles and also helps in improving the stability of your body. A proper grip and focus are required to do this exercise. Have a look at the guidance of this workout.
Targeted muscles- Back & shoulder muscles.
How to do
- Attach a rope at the highest point of the cable extension.
- Grab the rope in your hands at your face level.
- Now step back and pull the rope towards your face such that your upper arms are parallel to the floor.
- Pause and feel the stretch in your muscles. Return back to the starting position and your one rep is completed.
Complete 3 sets of 12, 10, 8 reps each with 1 min rest in between.
3. Incline Barbell Front Raise
Front raise exercise in an inclined form also helps in training your rhomboid muscles. The incline barbell front raises primarily isolates your deltoids. If you are a beginner then try performing this move without weights. The perfect form makes this exercise more effective. Let’s have a look at its guide.
Targeted muscles- Deltoids, rhomboid muscle.
How to do
- Lie in an incline bench with your chest facing down and your legs stuck on the floor.
- Grab a barbell in your hands and let it hang downwards. Keep your back straight.
- Now raise the barbell to the top making an arc.
- Pause at the top and feel the pressure in your muscles. Lower down the barbell to the starting position.
Complete 2 sets of 10, 8 reps each with proper rest.
4. Wall Slides
An easy but effective workout to isolate your back muscles. Wall slides exercise do not need any equipment and help in improving posture, mobility, and stability of your body. An easy move both beginners and professionals can perform. Here is a quick tutorial for this rhomboid exercise.
Targeted muscles- Back Muscles
How to do
- Stand straight with your back against a wall and raise your arms up by pressing your shoulder blades to the wall.
- Breathe constantly and slowly bend your knees at 45 degrees.
- Hold this position for 15 to 20 seconds.
Complete 2 rounds of 15 to 20 seconds each.
5. Barbell Bent Over Row
An effective shortcut to building a bigger and stronger back. Barbell Bent-Over Row directly targets your back muscles and strengthens your spine. Proper posture makes this exercise more effective. Both beginners and professionals can easily perform this ultimate exercise. Here is an easy tutorial for this rhomboid exercise.
Targeted muscles- Middle back muscles.
How to do
- Grab a weighted barbell in your hand with an underhand grip.
- Hinge out your hips and keep your back straight. Bend your knees slightly to make your upper body parallel to the floor.
- Now raise the barbell up to your core level and feel the stretch in your back muscles.
- Stop and return back to the initial position. Repeat.
Complete 3 sets of 12, 10, 8 reps each with proper rest in between.
6. Incline Pull Upss
Pullups are always an ultimate move to train your muscles. Incline pull-ups are known for isolating back muscles with proper stretch. It directly focuses on your upper, lower back, and rhomboid muscles. An easy but effective exercise that can be performed by both beginners and intermediate. Have a short look at this move.
Targeted areas- Upper back and rhomboid muscle.
How to do
- Keep your body in an inclined position and grab the stable bar st your chest level.
- Stretch your legs completely on the floor.
- Now perform the normal pullups and stretch your muscles.
- Return back to the starting position and repeat.
Complete 2 sets of 12, 10 reps each.
7. Deadlift
The king of all the exercises and always effective for muscle building. The deadlift is a known compound exercise that directly isolates our lower and middle back muscles, etc. It is the most effective exercise you will ever do which targets your several major muscles. If you are a beginner just try to perform this exercise with low weight. Here is a quick tutorial for this ultimate exercise.
Targeted muscles- Lower and middle back, hamstrings, etc.
How to do
- Grab a barbell with an underhand grip and keep your legs at shoulder width.
- Hinge your hips and keep your back straight. Bend down.
- Now lift the barbell upward until your body is straight.
- Pause for a second and release down the barbell back. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
8. Y Raise
Y raise is a simple and beneficial exercise to target your rhomboid muscle. Also helps in building strength, stability, and mobility of your body. No equipment is needed to perform this workout. Have a look at its tutorial.
Targeted muscles- Rhomboid muscle.
How to do
- Lie on the floor with your face down and your shoulder forming a diagonal angle. Form a y shape with both hands.
- Now stretch your legs completely and keep your core tight.
- Now raise your arms from the ground to the top.
- Pause at the top and slowly return back to the starting position.
Complete 2 sets of 12, 10 reps each.
Download Top 8 Effective Rhomboid Exercises For Mass PDF
Conclusion
In this program, we have shared the top 8 effective rhomboid exercises for mass. It includes all the effective exercises to train your rhomboid muscle perfectly. Also, there is a short note on how these rhomboid exercises are beneficial for us? Follow this program for at least 4 to 5 weeks to get the results. Download the free workout program pdf and start your workout now. All the best.
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