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Rhomboids Exercises

Target muscle

Rhomboids Exercises

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

Page 4 of 4 · 159 total

Standing Angel Wall Supported
Beginner · deltoids, rhomboids, and trapezius
- Back
- Chest
- Shoulders
Standing Back Squeeze
Beginner · rhomboids and trapezius
- Back
Standing Boat Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Standing Scapular Rotation
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Waist
Standing Single Arm Circle On A Wall
Beginner · rhomboids and trapezius
- Back
- Shoulders
Standing Switching Vertical Stacked Hand
Intermediate · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Standing Wall Shoulder Rotation
Beginner · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Suspended Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Suspender Scapular Retraction
Beginner · rhomboids and trapezius
- Back
- Shoulders
Suspender Y Raise
Intermediate · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Uneven Pull Up
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
W Pose Against Wall
Beginner · rhomboids, serratus anterior, and trapezius
- Back
- Shoulders
- Waist
Weighted Plate Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Weighted Steel Mace Halo
Advanced · deltoids, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Wide Stance Thoracic Rotation
Intermediate · erector spinae, obliques, rhomboids, and trapezius
- Shoulders
- Waist

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