Rhomboid exercises
208 exercises that work the between the shoulder blades (rhomboids), easiest first.
At home or with basic kit 150
- Chest Opener — Arm Swing Beginner friendly · No equipment
- Child's Pose Beginner friendly · No equipment
- Clasped Hands Chest Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
- Eagle Arms — Wrist Hold Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Passive Beginner friendly · Foam Roller
- Open Book — Reduced Arc Beginner friendly · No equipment
- Resistance Band Shoulder External Rotation Beginner friendly · Resistance Band
- Seated Spinal Twist — Simple Cross Beginner friendly · No equipment
- Seated Thoracic Rotation Beginner friendly · Chair
- Thoracic Extension — Rolled Towel Beginner friendly · Towel
- Active Hang Beginner friendly · Pull-up Bar
- Bird Dog Beginner friendly · No equipment
- Bird Dog — Static Hold Beginner friendly · No equipment
- Eagle Arms Stretch Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Active Beginner friendly · Foam Roller
- Kneeling Thoracic Rotation Beginner friendly · No equipment
- Open Book Beginner friendly · No equipment
- Quadruped Thoracic Rotation with End-Range Hold Beginner friendly · No equipment
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Resistance Band Wide Grip Upright Row Beginner friendly · Resistance Band
- Seated Spinal Twist Beginner friendly · No equipment
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Sleeper Stretch Beginner friendly · No equipment
- Slow Stroke Pattern Beginner friendly · No equipment
- Standing Spinal Wave Beginner friendly · No equipment
- Supine Spinal Twist Beginner friendly · No equipment
- Thoracic Extension Stretch Beginner friendly · No equipment
- Thoracic Extension with Arms Overhead — Dynamic Beginner friendly · No equipment
- Thoracic Rotation — Unloaded Beginner friendly · No equipment
- Thoracic Spine Rotation — Seated Beginner friendly · No equipment
- Thread the Needle Beginner friendly · No equipment
- Thread the Needle — Static Hold Beginner friendly · No equipment
- Wall Slides Beginner friendly · Wall / Door Frame
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Cat-Cow with Thread the Needle Beginner friendly · No equipment
- Chest Opener with Bands Beginner friendly · Resistance Band
- Child's Pose — Single Arm Reach Beginner friendly · No equipment
- Clasped Hands Chest Stretch — Forward Fold Beginner friendly · No equipment
- Double Leg Kick — Hands on Lower Back Beginner friendly · No equipment
- Dumbbell Row Beginner friendly · Dumbbells
- Eagle Arms — Forward Lean Beginner friendly · No equipment
- Eagle Pose — Foot to Floor Beginner friendly · No equipment
- Gomukhasana — Arms Only Beginner friendly · No equipment
- Isometric Doorway Row Beginner friendly · Wall / Door Frame
- Isometric Neck — All Directions Beginner friendly · No equipment
- Kneeling Thoracic Rotation — Dynamic Beginner friendly · No equipment
- Manual Resistance Neck — Extension Beginner friendly · No equipment
- Marichyasana — Strap Assist Beginner friendly · Yoga Strap
- Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
- Plate Rotational Swing Beginner friendly · Weight Plates
- Prone Back Extension Hold Beginner friendly · No equipment
- Rear Delt Fly Beginner friendly · Dumbbells
- Rear Elbow — Slow Beginner friendly · No equipment
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Lat Pulldown Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Behind Neck Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band Upright Row Beginner friendly · Resistance Band
- Resistance Band W Pull-Apart Beginner friendly · Resistance Band
- Scapular Pull-up Beginner friendly · Pull-up Bar
- Scorpion Stretch Beginner friendly · No equipment
- Shoulder CARs Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Slow Snap Down Practice Beginner friendly · No equipment
- Thoracic CARs Beginner friendly · No equipment
- Thoracic Extension — Arms Overhead Beginner friendly · Foam Roller
- Thoracic Extension — Over Foam Roller Beginner friendly · Foam Roller
- Thoracic Rotation — Standing Beginner friendly · No equipment
- Thoracic Rotation — Thread and Unthread Beginner friendly · No equipment
- Upper Trapezius Stretch with Rotation Beginner friendly · No equipment
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Bharadvaja's Twist Some experience helps · No equipment
- Double Leg Kick Some experience helps · No equipment
- Foam Roller Thoracic Extension — Arms Overhead Some experience helps · Foam Roller
- Inverted Row Some experience helps · Pull-up Bar
- Isometric Row Hold Some experience helps · Pull-up Bar
- Kettlebell Farmer's Carry Some experience helps · Kettlebell
- Kettlebell Row Some experience helps · Kettlebell
- Locust Pose Some experience helps · No equipment
- Negative Pull-up Some experience helps · Pull-up Bar
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Resistance Band Pull-Up Assist Some experience helps · Resistance Band, Pull-up Bar
- Resistance Band Rotational Row Some experience helps · Resistance Band
- Ring Row Some experience helps · Gymnastics Rings
- Seated Spinal Twist — Bound Version Some experience helps · No equipment
- Shoulder CARs — Against Wall Some experience helps · Wall / Door Frame
- Thoracic CARs — Lumbar-Locked Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Thread the Needle — Extended Bind Some experience helps · No equipment
- Wall Slides — Floor Version Some experience helps · No equipment
- Back Elbow Drill Some experience helps · No equipment
- Bird Dog — Banded Some experience helps · Resistance Band
- Bird Dog — Dynamic (elbow to knee) Some experience helps · No equipment
- Chin-up Some experience helps · Pull-up Bar
- Double Leg Kick — Slow Extension Some experience helps · No equipment
- Eagle Pose Some experience helps · No equipment
- Farmer's Carry Some experience helps · No equipment
- High Cadence Stroke Simulation Some experience helps · No equipment
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Mace 360 — Partial Arc Some experience helps · Persian Mace / Gada
- Marichi's Pose Some experience helps · No equipment
- Neck Harness — Extension Some experience helps · Neck Harness
- Plate Rotational Swing — Heavier Some experience helps · Weight Plates
- Renegade Row without Push-Up Some experience helps · No equipment
- Resist Follow-Through — Band Some experience helps · Resistance Band
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Single-Leg Dumbbell Row Some experience helps · Dumbbells
- Snap Down Drill Some experience helps · No equipment
- Standing Rotational Row — Dumbbell Some experience helps · Dumbbells
- Thread the Needle to Thoracic Rotation Some experience helps · No equipment
- Eagle Pose — Forward Fold Some experience helps · No equipment
- Feet Elevated Inverted Row Some experience helps · Pull-up Bar, Plyo Box / Step Platform
- Locust — Arms Clasped Behind Back Some experience helps · No equipment
- Neck Harness Sequence Some experience helps · Neck Harness
- Pull-up Some experience helps · Pull-up Bar
- Single-Leg Dumbbell Row — Slow Eccentric Some experience helps · Dumbbells
- Snap Down to Takedown Entry Some experience helps · No equipment
- Standing Rotational Row — Explosive Some experience helps · Dumbbells
- Thai Clinch — Plum Control Some experience helps · No equipment
- Wrestler's Bridge — Prone Some experience helps · No equipment
- Arm Drag to Back Take Advanced · No equipment
- Back Elbow to Spin Advanced · No equipment
- Mace 10-to-2 — Heavier Implement Advanced · Persian Mace / Gada
- Mace 360 Advanced · Persian Mace / Gada
- Neck Harness Extension — Heavy Load Advanced · Neck Harness
- Pyramid Pose — Reverse Prayer Hands Advanced · No equipment
- Renegade Row Advanced · No equipment
- Ring Pull-up Advanced · Gymnastics Rings
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Tuck Front Lever Hold Advanced · Pull-up Bar
- Wide Grip Pull-up Advanced · Pull-up Bar
- Archer Pull-up Advanced · Pull-up Bar
- False Grip Ring Row Advanced · Gymnastics Rings
- Mace 360 — Heavier Implement Advanced · Persian Mace / Gada
- Plyo Pull-Up Advanced · Pull-up Bar
- Shoulder Throw — Full Load Advanced · No equipment
- Shoulder Throw Drill Advanced · No equipment
- Typewriter Pull-up Advanced · Pull-up Bar
- Weighted Chin-up Advanced · Pull-up Bar
- Weighted Pull-up Advanced · Pull-up Bar
- Wrestler's Bridge with Rotation Advanced · No equipment
- Man Maker Expert · Dumbbells
- Towel Pull-Up — Weighted Expert · Pull-up Bar, Towel
- Front Lever Expert · Pull-up Bar
With gym equipment 58
- Cable Pull-Apart Beginner friendly · Cable Machine
- Chest Expansion — No Head Turn Beginner friendly · Pilates Reformer
- Machine Rear Delt Fly Beginner friendly · Pec Deck Machine
- Prayer Stretch Beginner friendly · Weight Bench
- Pulling Straps — No Chest Lift Beginner friendly · Pilates Reformer
- Assisted Pull-up Machine Beginner friendly · Assisted Pull-up Machine
- Breaststroke — Pulling Straps Phase Only Beginner friendly · Pilates Reformer
- Cable Rear Delt Fly Beginner friendly · Cable Machine
- Chest Expansion Beginner friendly · Pilates Reformer
- Close Grip Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Face Pull Beginner friendly · Cable Machine
- Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Machine Row Beginner friendly · Seated Row Machine
- Prayer Stretch — Unilateral Reach Beginner friendly · Weight Bench
- Prone Rear Delt Fly Beginner friendly · Dumbbells, Weight Bench
- Pulling Straps Beginner friendly · Pilates Reformer
- Rowing — Elbow Phase Only Beginner friendly · Pilates Reformer
- Rowing Hip — Shorter Arc Beginner friendly · Pilates Reformer
- Seated Cable Row Beginner friendly · Cable Machine
- Single-Leg Dumbbell Row — Hand on Bench Beginner friendly · Dumbbells, Weight Bench
- T-Pulls — Lighter Spring Beginner friendly · Pilates Reformer
- Wide Grip Seated Cable Row Beginner friendly · Cable Machine
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Isometric Lat Pulldown Hold Some experience helps · Lat Pulldown Machine
- Rotational Cable Row — Half Kneeling Some experience helps · Cable Machine
- Rowing — From the Chest Some experience helps · Pilates Reformer
- Rowing — From the Hip Some experience helps · Pilates Reformer
- Single Arm Cable Row Some experience helps · Cable Machine
- Steady State Row Some experience helps · Rowing Machine
- T-Pulls Some experience helps · Pilates Reformer
- Assisted Rope Climb Some experience helps · Climbing Rope
- Breaststroke on Reformer Some experience helps · Pilates Reformer
- Chest Expansion — Thigh Stretch Transition Some experience helps · Pilates Reformer
- Rotational Cable Row Some experience helps · Cable Machine
- Rowing — Machine Some experience helps · Rowing Machine
- Seal Row Some experience helps · Barbell, Weight Bench
- Standing Rotational Row — Cable Some experience helps · Cable Machine
- T-Shape Pull Some experience helps · Pilates Reformer
- Thoracic Rotation — Cable Loaded Some experience helps · Cable Machine
- Trap Bar Carry Some experience helps · Trap Bar
- Barbell Bent Over Row Some experience helps · Barbell
- Muscle Clean Some experience helps · Barbell
- Rack Pull Some experience helps · Barbell, Squat Rack
- Rotational Cable Row — Explosive Some experience helps · Cable Machine
- Rowing — Deeper Forward Fold Some experience helps · Pilates Reformer
- Rowing Hip — Seated on Block Some experience helps · Pilates Reformer
- Sled Pull Some experience helps · Sled
- T-Bar Row Some experience helps · Barbell, Weight Plates
- T-Pulls — With Chest Lift Hold Some experience helps · Pilates Reformer
- Underhand Barbell Row Some experience helps · Barbell
- Breaststroke — Legs Lifted Advanced · Pilates Reformer
- Pendlay Row Advanced · Barbell
- Rowing — Outdoor Advanced · Rowing Boat
- Rowing Machine Interval Advanced · Rowing Machine
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Rope Climb Advanced · Climbing Rope
- Rowing Sprints Advanced · Rowing Machine
- Legless Rope Climb Expert · Climbing Rope