Rhomboids

Muscle group: Back

Small back muscles that retract and elevate the scapula, essential for posture and scapular stability.

Exercises Targeting Rhomboids

Primary Mover (20)

Band Pull Apart

Band Pull Apart Rehab

Barbell Row

Barbell Intermediate

Chest Supported Row

Barbell Intermediate

Dumbbell Row

Dumbbell Intermediate

Helms Row

Dumbbell Advanced

Inverted Row

Suspension Beginner

Kettlebell Renegade Row

Kettlebell Intermediate

Kettlebell Row

Kettlebell Intermediate

Machine Row

Machine Beginner

Meadows Row

Barbell Intermediate

Pendlay Row

Barbell Intermediate

Rack Pull

Barbell Advanced

Seal Row

Dumbbell Intermediate

Seated Cable Row

Single Arm Cable Row

Smith Machine Row

Smith Machine Beginner

Snatch Grip Deadlift

Barbell Advanced

T-Bar Row

Barbell Intermediate

TRX Row

Suspension Intermediate

Secondary / Assisting (131)

Band-assisted Archer Pull-up

Band-assisted Chest Dip

Band-assisted Chin-up

Band-assisted Parallel Grip Pull-up

Band-assisted Pull-up

Band-assisted Triceps Dip

Band Face Pull

Machine-assisted Triceps Dip

Machine-assisted Triceps Dip (kneeling)

Band Pull Apart

Self-assisted Triceps Dip

Barbell Bent-over Row

Barbell Intermediate

Barbell Pullover

Barbell Intermediate

Barbell Rear Delt Row

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Barbell Shrug

Barbell Beginner

Bent Over Reverse Fly

Dumbbell Beginner

Archer Pull-up

Bodyweight Intermediate

Bench Dip

Bodyweight Intermediate

Bench Dip (heels on floor)

Bodyweight Intermediate

Biceps Row (high bar)

Bodyweight Intermediate

Chest Dip

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

One Arm Pull-up

Bodyweight Advanced

Parallel Close Grip Pull-up

Bodyweight Intermediate

Rear Delt Inverted Row (high bar)

Bodyweight Intermediate

Rear Delt Inverted Row (on hips)

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Triceps Dip

Bodyweight Intermediate

Cable Bent-over Pullover

Cable Intermediate

Cable Chin-up

Cable Intermediate

Cable Close Grip Pulldown

Cable Intermediate

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Isolateral Reverse Fly

Cable Intermediate

Cable Isolateral Standing Fly

Cable Intermediate

Cable Isolateral Standing Rear Delt Row

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable Parallel Close Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pulldown

Cable Intermediate

Cable Pull-up

Cable Intermediate

Cable Pulldown

Cable Intermediate

Cable Rear Delt Row

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Standing Rear Delt Row (with rope)

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Triceps Dip

Cable Intermediate

Cable Underhand Pulldown

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Cable Face Pull

Cable Reverse Fly

Cable Intermediate

Chin-Up

Bodyweight Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Lying Row

Dumbbell Intermediate

Dumbbell Pullover

Dumbbell Intermediate

Dumbbell Rear Delt Row

Dumbbell Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Seated Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Shrug

Dumbbell Beginner

Face Pull

Face Pull Rehab

Inverted Row

Suspension Beginner

Lever Chest Dip

Machine Beginner

Lever Chest Dip (plate loaded)

Machine Beginner

Lever Close Grip Pulldown

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Front Pulldown

Machine Beginner

Lever Isolateral Lying Rear Lateral Raise

Machine Beginner

Lever Isolateral Lying Rear Lateral Raise (plate loaded)

Machine Beginner

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Machine Beginner

Lever Isolateral Pulldown

Machine Beginner

Lever Isolateral Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Rear Delt Row (plate loaded)

Machine Beginner

Lever Isolateral Seated High Row

Machine Beginner

Lever Isolateral Seated High Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Low Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Reverse Fly (parallel grip)

Machine Beginner

Lever Isolateral Seated Reverse Fly (pronated parallel grip)

Machine Beginner

Lever Isolateral Underhand Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (high bar, plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (plate loaded)

Machine Beginner

Lever Neutral Grip Incline Row (plate loaded)

Machine Beginner

Lever Pullover

Machine Beginner

Lever Seated Rear Delt Row

Machine Beginner

Lever Seated Row

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Lever Triceps Dip

Machine Beginner

Lever Triceps Dip (plate loaded)

Machine Beginner

Lever Underhand Seated Row

Machine Beginner

Lever Wide Grip Incline Row (plate loaded)

Machine Beginner

Lever Wide Grip Seated Row

Machine Beginner

Machine-assisted Chest Dip

Machine Beginner

Machine-assisted Chest Dip (kneeling)

Machine Beginner

Machine-assisted Chin-up

Machine Beginner

Machine-assisted Parallel Close Grip Pull-up

Machine Beginner

Machine-assisted Pull-up (open-centered bar)

Machine Beginner

Machine-assisted Pull-up (open-centered bar, standing)

Machine Beginner

Sled Standing Chest Dip

Machine Beginner

Sled Standing Triceps Dip

Machine Beginner

Partner-assisted Chin-up

Partner-assisted Pull-up

Self-assisted Chest Dip

Self-assisted Chin-up

Self-assisted Pull-up

Weighted Bench Dip

None Intermediate

Weighted Chest Dip

None Intermediate

Weighted Chin-up

None Intermediate

Weighted Parallel Close Grip Pull-up

None Intermediate

Weighted Pull-up

None Intermediate

Weighted Triceps Dip

None Intermediate

Weighted Inverted Row

Plate Intermediate

Prone T Raise

Dumbbell Beginner

Pull-Up

Bodyweight Intermediate

Reverse Fly Machine

Machine Beginner

Smith Bent-over Row

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Pull-up

Suspension Intermediate

Suspended Rear Delt Row

Suspension Intermediate

Suspended Reverse Fly

Suspension Intermediate

Suspended Row

Suspension Intermediate

Suspended Self-assisted Chest Dip

Suspension Beginner

Suspended Self-assisted Pull-up

Suspension Beginner

Suspended Shoulder External Rotation

Suspension Intermediate

TRX Y Fly

Suspension Advanced

Stabilizer (56)

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Prone Incline Curl

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

Front Plank

Bodyweight Beginner

Cable Kneeling Crunch

Cable Intermediate

Cable Neck Extension

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Crunch

Cable Intermediate

Cable Standing Overhead Crunch

Cable Intermediate

Cable Standing Shoulder External Rotation

Cable Intermediate

Cable Standing Shoulder Internal Rotation

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Cable Straight-back Straight-leg Deadlift

Cable Intermediate

Cable Twist

Cable Intermediate

Chin-Up

Bodyweight Intermediate

Close Grip Lat Pulldown

Dumbbell Lying Shoulder External Rotation

Dumbbell Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Dumbbell Kickback

Dumbbell Beginner

Lat Pulldown

Lever Deadlift (plate loaded)

Machine Beginner

Lever Kneeling Twist

Machine Beginner

Lever Neck Flexion

Machine Beginner

Lever Neck Flexion (plate loaded)

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Straight-leg Deadlift (plate loaded)

Machine Beginner

Incline Rear Bridge

None Intermediate

Rear Bridge

None Intermediate

Pull-Up

Bodyweight Intermediate

Rear Delt Fly

Dumbbell Beginner

Smith Deadlift

Smith Machine Beginner

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Smith Straight-back Straight-leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Suspended Arm Curl

Suspension Intermediate

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Hanging Straight Hip Leg Curl

Suspension Intermediate

Suspended Jack-knife

Suspension Intermediate

Suspended Mountain Climber

Suspension Intermediate

Suspended Pike

Suspension Intermediate

Suspended Pull Through

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Suspended Triceps Extension

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Trap Bar Squat

Trap Bar Intermediate

Other Muscles in Back

Erector Spinae, Infraspinatus, Latissimus Dorsi, Multifidus, Subscapularis, Supraspinatus, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper)

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