Skip to content 
Do you want to know how to complete rhomboid exercises for bodybuilding? The rhomboid muscles are smaller, obscure muscles that look like stretched rectangles in the upper center of the back. They attach the shoulder blade to the spine.
Because of their location, rhomboid exercises also work the lower trapezius muscle. Strong rhomboids are essential for posture and preventing injuries to the shoulder and neck.
Rhomboid Exercises for Bodybuilding
Here are five rhomboid exercises for bodybuilding that will help you strengthen your rhomboid:
- Seated Row
- Bent-Over Row
- Reverse Fly
- Face Pull
- Shrugs
Read on for detailed descriptions of each exercise, plus tips on properly executing them.
Seated Row
Seated rows are a great way to strengthen your rhomboids without straining your lower back. Start by sitting on a bench or chair with your feet planted firmly. Grasp a weight in each hand, and lean forward slightly from the hips. Keep your back straight. Row the weights back towards your body, leading with your elbows. Pause at the top of the movement and slowly lower the weights back to the starting position.
Bent-Over Row
Bent-over rows are a great compound exercise that works rhomboids, lats, and traps. Start by standing with your feet hip-width apart, and bend forward at the hips until your upper body is parallel to the ground. Next, grasp a weight in each hand and let them hang down at arm’s length. Next, row the weights back towards your body, leading with your elbows. Pause at the top of the movement, and lower the weights back to the starting position.
Reverse Flye
Reverse flyes are an excellent exercise for targeting rhomboids. Start by standing with your feet hip-width apart, and bend forward at the hips until your upper body is parallel to the ground. Next, grasp a weight in each hand and let them hang down at arm’s length. Next, raise your arms to the sides, leading with your elbows. Pause at the top of the movement, and lower the weights back to the starting position.
Face Pull
Face pulls are an excellent exercise for targeting rhomboids. Start by standing with your feet hip-width apart, and bend forward at the hips until your upper body is parallel to the ground. Next, grasp a weight in each hand and let them hang down at arm’s length. Next, pull the weights back towards your face, leading with your elbows. Pause at the top of the movement, and lower the weights back to the starting position.
Shrugs
Shrugs are a great exercise for targeting rhomboids. Start by standing with your feet hip-width apart, and grasp a weight in each hand. Next, shrug your shoulders towards your ears, and lower them back down to the starting position.
Tips for Proper Execution
Here are some tips to keep in mind when performing rhomboid exercises:
- First, keep your back straight and avoid arching it during the movement.
- Second, leading with your elbows will help ensure that you’re targeting the rhomboids.
- Third, use a heavyweight enough to challenge you but not so heavily that you can’t maintain proper form.
- Finally, perform the exercise slowly and control it to get the most out of them.
The Last Word on How to Complete Rhomboid Exercises for Bodybuilding
If you want to build strength in your rhomboid, these five exercises are a great place to start. Just keep proper form in mind and use a weight that challenges you. Remember, slow and controlled movements are crucial to getting the most out of these exercises.
Finally, always use progressive overload, a periodization plan, and a high protein diet to get better fitness results. Also, get proper sleep to give your body the rest it needs for your workouts. What do you think? Please share your response in the comment section below so that others can benefit from your experience.
