Looking for some specific rhomboid exercises to implement into your workout routine? If so, keep reading because that's exactly what you'll find within this article.
The rhomboids originate on the spine and attach on the inner portion of the scapula (shoulder blades).
Due to their attachment site, the rhomboids play an important role in all shoulder blade movements.
They work to draw the shoulder blades together, they work to draw the shoulder blades downwards and they even assist the traps in elevating the shoulders.
There's plenty of exercises that mimic these functions so you certainly have a lot of rhomboid exercises to chose from.
So without further ado, let's get into them, shall we? Rhomboid Exercises Pull-downs & Pull-ups: In general, pull-ups are usually more effective than the lat pull-down exercise because you're using your own bodyweight and the actions between the two are different.
That being said, the lat pull-down exercise is still very effective and in terms of targeting the rhomboids, it's actually quite easy to emphasize certain aspects of the movement.
To target the rhomboids, you really want to emphasize the "scapular depression" element of the movement which occurs as you initiate the exercise.
Modified Dumbbell Rows: Bent over dumbbell rows are a great exercise for the entire upper back region but with a simple modification to your technique, you can emphasize the rhomboids even more.
The modification is simple.
Rather than pulling the dumbbell upwards with your elbow near your ribcage, you would position your arm out to your side instead.