Target muscle

Rhomboids Exercises

Browse 159 exercises that target the rhomboids. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 4 · 159 total

Back Lever Tuck
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
Band Bent Over Lat Pulldown
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Bent Over One Arm Kickback
Beginner · biceps, lats, rhomboids, and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Band Bent Over Rear Deltoid Kickback
Intermediate · deltoids and rhomboids
- Back
- Lower legs
- Shoulders
- Upper legs
Band Fixed Back Underhand Pulldown
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Band Incline Y Raise
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Band One Arm Twisting Seated Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Squat Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Band Standing Face Pull To Y Raise
Intermediate · rhomboids and trapezius
- Shoulders
Band Standing Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Bent Over Flexion Row Back
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Bent Over Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Incline Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Barbell Incline Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Barbell Lying Close Grip Underhand Row On Rack
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Lying Row On Rack
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Paused Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Upper legs
Biceps Table Row
Intermediate · biceps, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Bodyweight Good Morning Row
Intermediate · glutes, hamstrings, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Bodyweight Standing Close-Grip One Arm Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Bodyweight Standing Scapula Row
Beginner · rhomboids and trapezius
- Back
- Shoulders
Cable Bent Over Contralateral Rear Delt Row
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Cable Cross-Over Lateral Pulldown
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Cable Elevated Row
Beginner · lats, rhomboids, and trapezius
- Back
- Upper arms
Cable Half Kneeling Single Arm Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Cable High Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Incline Single Arm Y Raise Wrist Straps with Back Support
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Cable Kneeling Rear Delt Row With Rope
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Cable Lateral Pulldown With Mag Grip
Beginner · lats, rhomboids, and trapezius
- Back
Cable Low Seated Row
Beginner · lats and rhomboids
- Back
- Upper arms
Cable Lying Reverse Fly
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Cable One Arm Twisting Seated Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Cable Rear Delt Row Parallel Bar
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper legs
Cable Rear Drive
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Cable Rear Pulldown
Intermediate · lats and rhomboids
- Back
- Shoulders
Cable Rope Crossover Seated Row
Beginner · erector spinae, lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Rope Seated Row
Beginner · lats and rhomboids
- Back
- Shoulders
Cable Seated Neutral Grip Row To Neck Rope Attac
Beginner · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Cable Seated One Arm Alternate Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
Cable Seated Reverse Fly
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Cable Seated Row To Neck with Rope Attachment
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Cable Seated Wide-Grip Row
Beginner · lats and rhomboids
- Back
- Shoulders
Cable Single Arm High Scapular Row
Intermediate · lats, rhomboids, and trapezius
- Back
Cable Standing Backhand
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Cable Standing Close Grip Row
Beginner · lats and rhomboids
- Back
- Shoulders
- Upper arms
Cable Standing Cross Over High Reverse Fly
Intermediate · lats and rhomboids
- Back
- Shoulders

← Browse the full exercise library

Back Lever Tuck

Band Bent Over Lat Pulldown

Band Bent Over One Arm Kickback

Band Bent Over Rear Deltoid Kickback

Band Fixed Back Underhand Pulldown

Band Incline Y Raise

Band One Arm Twisting Seated Row

Band Squat Row

Band Standing Face Pull To Y Raise

Band Standing Rear Delt Row

Barbell Bent Over Flexion Row Back

Barbell Bent Over Rear Delt Row

Barbell Bent Over Reverse Raise Skier

Barbell Incline Rear Delt Row

Barbell Incline Row

Barbell Lying Close Grip Underhand Row On Rack

Barbell Lying Row On Rack

Barbell Paused Bent Over Row

Biceps Table Row

Bodyweight Good Morning Row

Bodyweight Standing Close-Grip One Arm Row

Bodyweight Standing Scapula Row

Cable Bent Over Contralateral Rear Delt Row

Cable Cross-Over Lateral Pulldown

Cable Elevated Row

Cable Half Kneeling Single Arm Row

Cable High Row

Cable Incline Single Arm Y Raise Wrist Straps with Back Support

Cable Kneeling Rear Delt Row With Rope

Cable Lateral Pulldown With Mag Grip

Cable Low Seated Row

Cable Lying Reverse Fly

Cable One Arm Twisting Seated Row

Cable Rear Delt Row

Cable Rear Delt Row Parallel Bar

Cable Rear Drive

Cable Rear Pulldown

Cable Rope Crossover Seated Row

Cable Rope Seated Row

Cable Seated Neutral Grip Row To Neck Rope Attac

Cable Seated One Arm Alternate Row

Cable Seated Reverse Fly

Cable Seated Row To Neck with Rope Attachment

Cable Seated Wide-Grip Row

Cable Single Arm High Scapular Row

Cable Standing Backhand

Cable Standing Close Grip Row

Cable Standing Cross Over High Reverse Fly

Back Lever Tuck

Band Bent Over Lat Pulldown

Band Bent Over One Arm Kickback

Band Bent Over Rear Deltoid Kickback

Band Fixed Back Underhand Pulldown

Band Incline Y Raise

Band One Arm Twisting Seated Row

Band Squat Row

Band Standing Face Pull To Y Raise

Band Standing Rear Delt Row

Barbell Bent Over Flexion Row Back

Barbell Bent Over Rear Delt Row

Barbell Bent Over Reverse Raise Skier

Barbell Incline Rear Delt Row

Barbell Incline Row

Barbell Lying Close Grip Underhand Row On Rack

Barbell Lying Row On Rack

Barbell Paused Bent Over Row

Biceps Table Row

Bodyweight Good Morning Row

Bodyweight Standing Close-Grip One Arm Row

Bodyweight Standing Scapula Row

Cable Bent Over Contralateral Rear Delt Row

Cable Cross-Over Lateral Pulldown

Cable Elevated Row

Cable Half Kneeling Single Arm Row

Cable High Row

Cable Incline Single Arm Y Raise Wrist Straps with Back Support

Cable Kneeling Rear Delt Row With Rope

Cable Lateral Pulldown With Mag Grip

Cable Low Seated Row

Cable Lying Reverse Fly