All Glossary Terms
Anatomy
Rhomboids
Muscles between the shoulder blades that retract and stabilize the scapulae.
The rhomboid major and minor lie between the spine and shoulder blades. They retract the scapulae (pull them together) and are important for posture. Rowing movements, especially with a focus on squeezing the shoulder blades, effectively target the rhomboids. Weak rhomboids can contribute to rounded shoulders.
Examples
- Rows with scapular retraction
- Face pulls for rhomboid activation
- Important for posture
Exercises that train the middle back
34 exercises in the library target the middle back as their primary muscle.
Alternating Renegade Row
Strength · Kettlebells
Bent Over Barbell Row
Strength · Barbell
Bent Over One-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Dumbbell Row
Strength · Dumbbell
Bent Over Two-Dumbbell Row With Palms In
Strength · Dumbbell
Bodyweight Mid Row
Strength · Other
Dumbbell Incline Row
Strength · Dumbbell