Exercising your rhomboids involves movements that retract the scapula (shoulder blades), squeezing them together. Here are effective exercises to target these muscles:
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Scapular Retractions (Squeezes): This is the foundational movement.
- Sit or stand with good posture.
- Gently squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold for a few seconds, focusing on feeling the muscles in your upper back engage.
- Release slowly.
- Repeat for several repetitions. This can be done throughout the day.
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Rows (with proper scapular retraction): Rows, whether using dumbbells, resistance bands, or a machine, are excellent for working the rhomboids. The key is to initiate the movement with scapular retraction before pulling with your arms.
- Dumbbell Rows: Hinge at the hips, keeping your back straight. With dumbbells in hand, retract your shoulder blades first, then pull the dumbbells towards your chest, keeping your elbows close to your body.
- Seated Cable Rows: Sit at a cable row machine. Grab the handle and sit with your knees slightly bent. Initiate the movement by squeezing your shoulder blades together, then pull the handle towards your abdomen.
- Resistance Band Rows: Secure a resistance band around a stable object. Hold the ends of the band and step back until there's tension. Retract your shoulder blades and then pull the band towards your chest, keeping your elbows close to your body.
The video reference emphasizes that during any rowing movement, maintaining the "pinch" of the shoulder blades together is crucial for effectively working the rhomboids.