Home › Back › Rhomboids

Rhomboids菱形肌

Back · Intermediate (L2) · Posterior · 4 exercises

Function

The diamond between the spine and the inner scapular border: retracts and elevates the shoulder blades. The postural muscle that 'opens' the shoulders — squeeze two seconds at the end of every row and you're training it.

Best Exercises & Form Cues

• Seated Row (End-Range Squeeze)

  Equipment

  Seated row machine

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Standard seated row with an end-range emphasis: when the handle reaches the abdomen, retract the shoulder blades hard and hold 2 seconds (rhomboid-led); lower to a protracted stretch.

  Common mistakes

  No pause at the finish, leaning way back, shrugging

• Face Pull

  Equipment

  Cable station + rope

  Sets & Reps

  3-4 sets × 15-20 reps · rest 60-90 s

  How to do it

  Pull the rope toward the forehead, finishing with hands apart at ear level and elbows out; squeeze one second in external rotation at the scapular-spread position (rear delts + cuff).

  Common mistakes

  Pulling to the chest (becomes a row), too much weight, no external-rotation finish

• Band Scapular Retraction

  Equipment

  Band

  Sets & Reps

  2-3 sets × 15-20 reps

  How to do it

  Arms straight ahead holding the band ends, elbows stay straight; only the shoulder blades squeeze back (the band opens with them); 2-second rhomboid squeeze at the end; slow return.

  Common mistakes

  Bending the elbows (becomes a row), shrugging, leaning back

• Reverse Fly

  Equipment

  Dumbbells (bent-over)/reverse pec deck

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60 s

  How to do it

  Hinge to near-horizontal (or chest on pad); elbows slightly bent and fixed; open to the sides up to shoulder height, retract the scapulae at the end, lower slowly.

  Common mistakes

  Shrugging (traps take over), swinging straight arms, torso bouncing

Stretching & Recovery

• Cat arch with head turn
• Elbow-clasp forward bend

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Latissimus Dorsi · Teres Major · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior