Rhomboids Exercises

This machine exercise strengthens your back and arm muscles. You pull the handles down to your chest, taking turns with each side, to build muscle and power.

This exercise uses a stretchy band to work your back and arm muscles. You kneel on the floor and pull the band from high up down to your side. Move slowly and focus on squeezing your muscles as you pull.

This exercise uses a resistance band to make your shoulders and upper back stronger. It works muscles called the deltoids, traps, and rhomboids. You do this by lifting your arms to make the shape of the letter 'Y'.

This exercise works the muscles on the back of your shoulders. It also helps the muscles in your upper back. To do it, you lean forward and lift a barbell out to your sides.

The barbell rear delt row is a strong exercise that works the muscles on the back of your shoulders. It also helps the muscles in your upper back and arms. To do it, you bend over and pull a barbell up to your chest. This motion makes you squeeze your shoulder blades together to make your back muscles work hard.

This exercise uses a cable machine to strengthen the muscles on the back of your shoulders and upper back. You need to hold your body in a steady position and move with control to get the best results.

This exercise strengthens the back of your shoulders and your upper back muscles. You kneel on the floor and pull a rope toward you while keeping your tummy tight and your body still.

This exercise uses a cable machine to build strong back muscles. It also works your arms and shoulders. You sit down and pull a bar from high up down to your chest. Moving the bar all the way up and down helps your muscles work their best.

This exercise uses a cable machine to strengthen the back of your shoulders. It also works the muscles in your upper back and arms. You perform it by pulling a handle toward your chest with steady, controlled movements.

This exercise works the muscles on the back of your shoulders using a cable machine and a rope. It also strengthens your upper back and arms. The machine keeps a steady pull on your muscles, which helps build shoulder strength and stability.

This exercise is for the muscles on the back of your shoulders. It also works the upper back. You sit at a cable machine and lift your arms out to the sides until they are level with your shoulders.

This exercise mixes a squat with a pulling motion. It works your back, arms, and legs all at once. You need good balance and a strong tummy to do it right.

This exercise works your back muscles using a cable machine. You use one arm at a time, moving like you are paddling a kayak. This helps you build strength on both sides of your body.

This strength exercise works your back muscles (lats), as well as your arms and shoulders. It involves sitting down and pulling a cable bar behind your neck. You need flexible shoulders to do this movement safely.

This exercise works the trapezius muscles in your upper back. To do it, lie on your stomach on a slanted bench while holding weights. Keep your arms straight and shrug your shoulders up.

This exercise works your upper back and shoulder muscles. You lie face down on a slanted bench and lift dumbbells by shrugging your shoulders.

This exercise builds the muscles on the back of your shoulders. It also helps the muscles in your upper back. You lie face down on a slanted bench to help you stay still and target the right muscles.

This exercise works your shoulder and upper back muscles. You do it while sitting on a slanted bench. You must move slowly and carefully to make sure your muscles do the work, not momentum.

The dumbbell lying on floor rear delt raise is a focused exercise for the muscles on the back of your shoulders. To do it, you lie on your stomach on the ground and lift weights out to your sides. This helps strengthen your rear shoulders and upper back.

You lie on your stomach on a bench and lift a dumbbell with one hand to work the back part of your shoulder.

This exercise works the muscles on the back of your shoulder. You do it while lying on your stomach on a bench. It makes your shoulders stronger and more steady. It also uses the muscles in your upper back.

This is a chest and back exercise that also works your arms. You do it with one arm while sitting on an exercise ball. Because the ball moves, you must use your stomach muscles to balance.

This exercise works the muscles on the back of your shoulders and helps your upper back. You do it by leaning forward at your hips and lifting weights out to your sides.

This exercise works the back of your shoulders and your upper back. To do it, lean forward with a straight back. Then, lift the weights out to the sides like wings and squeeze your shoulder blades together.

This exercise works the muscles on the back of your shoulders and helps your upper back. To do it, you lean forward from your hips and lift weights out to your sides while keeping your body steady.

This exercise works the muscles in your shoulders and upper back. You bend your body forward and lift weights out to your sides while turning your hands.

This exercise works the shoulder muscles, known as the deltoids. You lie on your side and lift a dumbbell with one arm until it is at shoulder level. This movement strengthens the shoulder and improves balance.

This is a hard exercise where you lift your body up to a bar. You must pull yourself up until your chest touches the bar, not just your chin. This creates a tight squeeze in your upper back muscles. It also works your arms and shoulders.

This machine exercise builds strong back muscles. You sit down and pull the handles down to your chest to work your muscles.

This machine exercise works your back muscles. You use one arm at a time to make each side of your body stronger.

This machine exercise strengthens your back muscles (lats). You hold the handles with your palms facing you (underhand grip). It also works your arms and shoulders. The machine is safe and easy for almost anyone to use.

This exercise is done while sitting on a machine. It mainly works the back of your shoulders. It also helps the muscles in your upper back. Because you are sitting and using a machine, it is easy to stay steady and focus on the right muscles.

This exercise is done on a machine while sitting down. You pull handles backward to work the muscles on the back of your shoulders and upper back. It helps make your upper body strong.

This easy bodyweight exercise focuses on the back of your shoulders. It also stretches muscles in your upper back. People do this to make their shoulders move better and to help with tightness.

This bodyweight exercise strengthens your upper back and traps. It focuses on pulling your shoulder blades together and down to build shoulder stability.

This bodyweight exercise strengthens your upper back and helps keep your shoulders steady. To do it, you hang from a bar and move your shoulder blades down and back while keeping your arms completely straight.

This is a machine exercise that works the back of your shoulders and upper back. You lie with your chest against a pad and pull a bar toward you. The machine helps keep the movement steady while you squeeze your shoulder blades together.

The twin handle parallel grip lat pulldown is a back exercise done on a cable machine. It works the large muscles on the sides of your back, along with your arms and shoulders. You sit down and pull two handles straight down to your chest while keeping your hands facing each other.