However, they lie deep to the trapezius muscle of the upper back and they are dwarfed by the almighty latissimus dorsi (lats) on the sides. Rhomboids are a superficial muscle, meaning they are close to the surface of the skin. The rhomboid minor is, however, slightly thicker than the rhomboid major.īoth sets of rhomboids connect your spine (cervical and thoracic vertebrae) to the medial borders of your shoulder blades (scapulas) at a diagonal angle.Īlthough they sit pretty high up on the back, they are usually considered a “mid back” exercise because that is where you will feel them when doing exercises that target the rhomboids. The rhomboid major is located directly below your rhomboid minor, and it is thin and flat and twice as wide. You have a pair of rhomboids, one on each side of your upper-middle back. Together, they create a rhomboid shape, hence their name. The rhomboids are made up of two muscles, the rhomboid minor and the larger rhomboid major. In this rhomboid strength and hypertrophy guide, we provide 24 of the best rhomboid exercises that you can do using various equipment: barbells, dumbbells, cables, resistance bands, and kettlebells, as well as bodyweight rhomboid exercises. Below you will learn everything you need to know about the rhomboids, including the best rhomboid exercises that you can do at home and in the gym. The rhomboid muscles play a very important role in your overall strength, posture, and durability, as they are the primary movers during scapular retraction and rotation.

Strengthening your rhomboids is absolutely necessary for achieving the best possible physique and fitness level. However, if you want a well-rounded, strong, and good looking back, you can’t forget about the often overlooked rhomboids. When it comes to back muscles, the focus is usually all about the lats and traps and even the rear delts.

Back pulls while lying on side