Your rhomboid muscles are responsible for the way your shoulder blades move. Your rhomboid pulls your shoulder blade back and inwards toward your spine, moving your arm and shoulder with it. You use your rhomboid muscles extensively when you row a boat. According to the website Exercises for Upper Back, any exercise that includes a rowing action strengthens your rhomboids. Strong rhomboids improve posture and enhance athletic ability
Shoulder Blade Squeezes
Shoulder blade squeezes mimic the rhomboid action in your back during a rowing exercise, but without moving your arms substantially. Perform a shoulder blade squeeze by sitting standing with your back straight, chin tucked in slightly and your shoulders back slightly. Push your shoulder blades together as hard as you can, sticking your chest out. Hold the position for five seconds, according to the website PhysioAdvisor.com, and release. Repeat ten times.
Darts
Darts are a type of intermediate rhomboid exercise in which you lie face down on the floor with your arms at your sides. Squeeze your shoulder blades together to tense your rhomboids and lift your arms, head and chest off the floor. Hold for two seconds and then slowly return your arms, head and chest to the floor. Darts imitate the motion your shoulders and chest makes during a rowing exercise.
Weights
Strengthen your rhomboid muscles by lifting weights, using the same motion as pulling an oar towards your chest. Stand with your legs bent and back straight so that you are leaning forward slightly. Hold onto a sturdy table for support with one hand while you exercise the other. Hold a 1- or 2-lb. weight in the other hand. Slowly bring the weight to your chest, bringing your elbow back while tightening your rhomboid muscles. This motion is similar to what your arm does when the oar is near your waistline while rowing.
Resistance Band
Resistance band exercises strengthen your rhomboids through resistance training. Pull the resistance band straight back with both hands to exercise the muscles on both sides of your back. This action is similar to pulling the oars close to your shoulders while rowing.
Seated Row
A rowing machine strengthens your rhomboids by fully mimicking a rowing action. Slowly pull the rowing machine handles back by flexing your rhomboids and squeezing your shoulder blades together while pulling your hands back towards your chest. A rowing machine incorporates all the rowing motions included in rhomboid strengthening exercises.
Considerations
Execute intermediate exercises one to three times each week, so long as the rowing movement and the routine do not cause pain. Carry out rhomboid strengthening exercises on non-consecutive days to allow your muscles time to recover. Gradually increase the number of repetitions and sets as you gain strength in your back.
