Myonel
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Shoulder

Rhomboids

Musculi rhomboidei (major et minor)

Rhomboids (Musculi rhomboidei (major et minor))

Muscles lying beneath the trapezius that pull the shoulder blades back and inward.

Function
Scapular retraction and downward rotation.
Origin
Spinous processes of the C7–T5 vertebrae.
Insertion
Medial (inner) border of the scapula.

How this muscle is trained

Rhomboids is worked as the primary target in 1 of the 32 exercises listed here, and as a supporting muscle in the rest. The equipment those exercises use: Cable Machine, Pec Deck Machine, Dumbbell, Bodyweight, Lat Pulldown Machine, Barbell.

Synergists / Antagonists

Exercises that train this muscle

Gym exercises for this muscle

Alternating Kettlebell RowAlternating Kettlebell RowKettlebellsAlternating Renegade RowAlternating Renegade RowKettlebellsBent Over Barbell RowBent Over Barbell RowBarbellBent Over One-Arm Long Bar RowBent Over One-Arm Long Bar RowBarbellBent Over Two-Arm Long Bar RowBent Over Two-Arm Long Bar RowBarbellBent Over Two-Dumbbell RowBent Over Two-Dumbbell RowDumbbellBent Over Two-Dumbbell Row With Palms InBent Over Two-Dumbbell Row With Palms InDumbbellBodyweight Mid RowBodyweight Mid RowOtherDumbbell Incline RowDumbbell Incline RowDumbbellIncline Bench PullIncline Bench PullBarbellInverted RowInverted RowInverted Row with StrapsInverted Row with StrapsOtherLeverage High RowLeverage High RowMachineLying Cambered Barbell RowLying Cambered Barbell RowBarbellLying T-Bar RowLying T-Bar RowMachineMiddle Back ShrugMiddle Back ShrugDumbbellMiddle Back StretchMiddle Back StretchMixed Grip ChinMixed Grip ChinOtherOne-Arm Dumbbell RowOne-Arm Dumbbell RowDumbbellOne-Arm Kettlebell RowOne-Arm Kettlebell RowKettlebellsOne-Arm Long Bar RowOne-Arm Long Bar RowBarbellOne Arm Chin-UpOne Arm Chin-UpOtherReverse Grip Bent-Over RowsReverse Grip Bent-Over RowsBarbellRhomboids-SMRRhomboids-SMRFoam Roll
All exercises for this muscle →