Rhomboids: A Step-by-Step Guide
How To Build Rhomboids. The rhomboids are one of the most significant back muscles, despite not being the largest. We’ll explain why and how to exercise this little but vital body component in this post.
When it comes to back training, most individuals concentrate on the latissimus dorsi, sometimes known as the lats. That makes sense because the lats are responsible for the majority of your back’s size.
Anatomy of the Rhomboid
The names of the muscles in the human body are sometimes intricate. However, in the vast majority of situations, such names offer fascinating characteristics about the person, making it simpler to find and identify them.
Biceps brachii, for example, refers to a two-headed arm muscle, whereas pectorals major refers to a massive chest muscle. The latissimus dorsi muscle is located on the side of the back. Rhomboids get their name from their shape, which resembles a rhombi.
The rhomboid muscles are divided into two categories: major and minor. Rhomboid major is the bigger of the two, with Rhomboid minor slightly above it. From your cervical and thoracic spine to the edge of your scapulae, or shoulder blades, they run diagonally.
It’s also vital to realise that entirely isolating the rhomboids is difficult since they always function with the trapezius muscle’s intermediate fibres. As a result, all rhomboid exercises are also mid-trap exercises, and vice versa.
The Top 3 Rhomboid Exercises, How To Build Rhomboids
1. Pull-apart bands
One of the most easy ways to exercise your rhomboids is to do band pull-aparts. All you’ll need is a resistance band to get started. Sets of band pull-aparts can be done between sets of bench presses or push-ups to break up extended periods of sitting. They may also be used as a warm-up and pre-hab activity before an upper-body workout.
How to do it:
- Take an overhand, shoulder-width hold on your resistance band. Raise your arms in front of you, nearly level with your shoulders. Draw your shoulders back and down.
- Stretch the band over your chest by opening your arms.
- Return to the beginning location and repeat the process.
2. Face Pulls
Face pulls are a great way to strengthen your rhomboid, mid-traps, and posterior deltoid muscles. You may do them with a resistance band or a cable machine, which is an excellent alternative for home and garage trainers.
The secret to good face pulls is to follow the instructions to the letter. Focus on lifting your shoulders back while keeping your body steady. The target muscles will be relieved of stress by using heavy weights and cheating the weight up.
3. Seated Cable Rows with a Wide Grip
While bent-over barbell rows are a great rhomboid exercise, they can be difficult on the lower back. Seated cable rows are just as effective as standing cable rows, but they’re significantly easier on the lower back. This exercise can be done with a long, straight bar, although a parallel grip bar may be more comfortable.
How to go about it:
- Pull the bar into your chest by bending your arms. Maintain a 90-degree angle between your elbows and your shoulders.
- Extend your arms and do it again.