Rhomboids Exercises

Barbell Rows

Compound pulling exercise for back thickness

barbell

Intermediate

Cable Rear Delt Fly

Cross body cable fly for the rear delts. Long range of motion and constant tension.

cable machine

Chin-ups

Underhand grip pull-up variation emphasizing biceps

pull up bar

Face Pulls

Rear deltoid and upper back exercise for posture

cable machinerope

Inverted Rows

Bodyweight horizontal pulling exercise using a bar or table

bodyweightpull up bar

Intermediate

Kettlebell Single Arm Row

Unilateral rowing movement with kettlebell

kettlebell

Lat Pulldowns

Cable exercise for lat width and upper back strength

cable machine

One-Arm Dumbbell Rows

Unilateral rowing exercise for back development and core stability

dumbbellbench

AdvancedAnimated

Pull-ups

Upper body pulling exercise using body weight

pull up bar

Rear Delt Flyes

Isolation exercise for rear deltoids using dumbbells

dumbbells

BeginnerAnimated

Resistance Band Face Pulls

Rear delt and upper back exercise using resistance bands

resistance bands

Beginner

Resistance Band Pull-Aparts

Upper back and rear delt isolation using resistance bands

resistance bands

BeginnerAnimated

Resistance Band Rows

Seated rowing motion using resistance bands

resistance bands

Beginner

Reverse Pec Deck

Pec deck run backwards for the rear delts. Rear delts round out the shoulder from the side.

pec deck machine

Beginner

Reverse Snow Angels

Upper back and rear delt activation exercise lying face down

bodyweight

Intermediate

Scapular Pull-ups

Pull-up variation focusing on scapular retraction and back activation

pull up bar

Seated Cable Rows

Cable machine rowing exercise for mid-back development

cable machine

T-Bar Rows

Machine or landmine rowing exercise for back development

t barmachine