The rhomboids are a pair of muscles that are part of the large group of muscles in the back. The rhomboids are responsible for connecting the thoracic spine to the shoulder blades and work to retract the arm and shoulder blades. It is important to exercise the rhomboids and other back muscles as well as the chest muscles or you will end up with unbalanced muscle strength.
One-Arm Row
This exercise requires a dumbbell and a bench or an exercise ball. Lean over the bench so that your back is parallel to the floor and with one knee resting on the bench. Hold the dumbbell in the hand opposite the bench and let your arm hang down. Raise the dumbbell straight up toward your chest. As you do this, keep your elbow tucked into your body as much as possible. Slowly lower the dumbbell and repeat. Do two sets of 12 to 15 repetitions.
Standing Back Row
For this exercise you need an exercise band. Secure the exercise band to a stationary object at stomach level and squat. Hold the ends of the exercise band, one in each hand, and slowly stretch the band, bringing your hands toward your body and keeping your elbows as close to your sides as possible. Slowly let your hands move back out and repeat. For a more intense exercise you can stand further away from the stationary object. Do two sets of 12 to 15 reps.
Close Grip Pull-Downs
This exercise requires a V-grip cable on a pull-down machine. Sit with knees under the pad and lean back a little. Pull the V-grip down in a smooth motion until the grip is touching your chest. Then slowly release by extending your arms and repeat. Pinch your shoulder blades together throughout the move to emphasize the rhomboids. Do two sets of 12 to 15 repetitions.
T-Bar Rows
For this exercise you need a T-bar. Stand on the block and lean forward so that you can grab the T-bar. You can hold it with a wide or a narrow grip. Pull the bar up by bending your arms until it touches your upper abdominals, keeping your head up all the time. Slowly lower the T-bar until it almost touches the floor, but not quite, and repeat. Only let it rest on the floor once you have finished your repetitions. Do two sets of 12 to 15 reps.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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