Most people think training your back muscles is all about lats which are definitely the wrong way to train your back. There are many more important muscles in our back that need proper training to build a bigger and stronger back. Rhomboids are also one of those muscles. Our posture describes everything. Poor posture can lead to spinal problems, weakness, and lower back pain. The best way to get a good posture is to strengthen your muscles. In this program, we will share Top 8 effective rhomboid exercises which will help you get stronger back.
Rhomboid muscles are one of the major muscles of our back and are located on our upper back under the trapezius muscles. It is one of the effective ways to improve your posture. They are rhombus shape, give stability to our shoulders, and helps in pulling the shoulder blades together. Basically, they are divided into 2 parts rhomboid minor and rhomboid major.
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There are several benefits to train your rhomboid muscle. Here we have highlighted some of the major ones.
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Now as we all know about the benefits of training our rhomboid muscle its time to pick up your weights and get started. Here is a short look at the rhomboid exercises we are going to perform.
Top 8 Effective Rhomboid Exercises For Mass (Summary) | ||
---|---|---|
Exercises | Sets | Reps |
Dumbbell Bent Over Raise | 2 to 3 | 12, 10 |
Face Pulls | 3 | 12, 10, 8 |
Incline Barbell Front Raise | 2 | 10, 8 |
Wall Slides | 2 | 15 to 20 secs |
Barbell Bent Over Row | 3 | 20 seconds |
Incline Pull Upss | 2 | 12, 10 |
Deadlift | 3 | 12, 10, 8 |
Y Raise | 2 | 12, 10 |
An amazing exercise to strengthen your back muscles. Dumbbell bent-over raise directly focuses on your rhomboid muscle. Also, helps in building muscle and strength. Grab lightweight dumbbells to make this exercise more effective. Here is a short tutorial for this crazy move.
Targeted muscles- Deltoids, rhomboids, etc.
Complete 2 to 3 sets of 12, 10 reps each.
If you haven’t tried the face pull, you should do this effective exercise. It is an effective rhomboid exercise that strengthens your rhomboid muscles and also helps in improving the stability of your body. A proper grip and focus are required to do this exercise. Have a look at the guidance of this workout.
Targeted muscles- Back & shoulder muscles.
Complete 3 sets of 12, 10, 8 reps each with 1 min rest in between.
Front raise exercise in an inclined form also helps in training your rhomboid muscles. The incline barbell front raises primarily isolates your deltoids. If you are a beginner then try performing this move without weights. The perfect form makes this exercise more effective. Let’s have a look at its guide.
Targeted muscles- Deltoids, rhomboid muscle.
Complete 2 sets of 10, 8 reps each with proper rest.
An easy but effective workout to isolate your back muscles. Wall slides exercise do not need any equipment and help in improving posture, mobility, and stability of your body. An easy move both beginners and professionals can perform. Here is a quick tutorial for this rhomboid exercise.
Targeted muscles- Back Muscles
Complete 2 rounds of 15 to 20 seconds each.
An effective shortcut to building a bigger and stronger back. Barbell Bent-Over Row directly targets your back muscles and strengthens your spine. Proper posture makes this exercise more effective. Both beginners and professionals can easily perform this ultimate exercise. Here is an easy tutorial for this rhomboid exercise.
Targeted muscles- Middle back muscles.
Complete 3 sets of 12, 10, 8 reps each with proper rest in between.
Pullups are always an ultimate move to train your muscles. Incline pull-ups are known for isolating back muscles with proper stretch. It directly focuses on your upper, lower back, and rhomboid muscles. An easy but effective exercise that can be performed by both beginners and intermediate. Have a short look at this move.
Targeted areas- Upper back and rhomboid muscle.
Complete 2 sets of 12, 10 reps each.
The king of all the exercises and always effective for muscle building. The deadlift is a known compound exercise that directly isolates our lower and middle back muscles, etc. It is the most effective exercise you will ever do which targets your several major muscles. If you are a beginner just try to perform this exercise with low weight. Here is a quick tutorial for this ultimate exercise.
Targeted muscles- Lower and middle back, hamstrings, etc.
Complete 3 sets of 12, 10, 8 reps each.
Y raise is a simple and beneficial exercise to target your rhomboid muscle. Also helps in building strength, stability, and mobility of your body. No equipment is needed to perform this workout. Have a look at its tutorial.
Targeted muscles- Rhomboid muscle.
Complete 2 sets of 12, 10 reps each.
In this program, we have shared the top 8 effective rhomboid exercises for mass. It includes all the effective exercises to train your rhomboid muscle perfectly. Also, there is a short note on how these rhomboid exercises are beneficial for us? Follow this program for at least 4 to 5 weeks to get the results. Download the free workout program pdf and start your workout now. All the best.
Wants to train like a superhero? Here is the best muscle building workout program Click Here.
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