5 Easy Rhomboid Exercises to Define Your Back

5 Easy Rhomboid Exercises to Define Your Back:

1) Rhomboids Exercise – Dumbbell Curl

2) Rhomboids Exercise – Dumbbell Push Up

3) Rhomboids Exercise – Lying Triceps Extension (Lateral Raise)

4) Rhomboids Exercise – Seated Cable Row

5) Rhomboids Exercise – Standing Calf Raises

Rhomboids Exercise – Dumbbell Curl:

The dumbbell curl is one of the most common exercise performed in gymnasiums. This exercise helps to strengthen the muscles around your back. You will need a pair of dumbbells or barbell to perform this exercise. To do this exercise, you have to lie down on a flat bench and raise up your arms above your head while keeping them straight. Then lower your arms down again.

Repeat this action several times.

Rhomboids Exercise – Dumbbell Push Up:

You can also do push ups using dumbbells instead of your hands. Just place two dumbbells on each side of your chest and try to keep them there until you feel pain in your chest area. Now slowly lower the weights back to the starting position without letting go of the weight at all. Do not let it touch the floor!

Lying Triceps Extension (Lateral Raise):

The lying triceps extension is an isolation exercise that primarily works on your triceps. This is one of the best exercises to develop and strengthen the back of your arms. This exercise is for those who want to gain more muscle mass in their upper arms. You can perform this exercise using dumbbells, one at a time or with a single weight. This exercise is also known as the Lying Lateral Raise.

Seated Cable Row:

The seated row involves pulling a cable attached to a pulley system with handles using the muscles in your back. You can do this exercise using either a V-bar or straight bar or rope. Using a V-bar attachment, sit on a bench and grasp the bar about shoulder width apart and pull it towards your body without bending your arms. The V-Bar type requires you to pull it slightly in an upward diagonal direction towards your chest. Using a straight bar or rope attachment, sit on a bench and grasp the bar or rope at about shoulder width apart and pull it towards your body without bending your arms.

The straight bar or rope attachment requires you to pull it straight towards your chest.

Standing Calf Raises:

The standing calf raises is an exercise that uses the muscles in the back of your legs. It involves lifting yourself up on your toes by standing on a platform that is higher than the ground. You can perform this exercise using either flat or raised platforms.

Rhomboid Exercises for Sports:

It is important to properly condition your body before engaging in any type of sporting activity. The muscles in your back should not be neglected while conditioning yourself for sports. Certain types of sports like swimming, rowing, skiing, and tennis require you to exert great force on your back to succeed in the sport. You need strong back muscles for these types of exercises.


Swimming is a common recreational as well as competitive sport. To be a good swimmer you need to have strong arms as well as strong back muscles. This is because swimming involves the up and down motion of arm strokes for moving your body forward in the water. Having strong back muscles will enable you to swim faster and with ease. The back muscles are responsible for pulling your body forward in the water.

They act against the force of gravity.


This is a common sport in which athletes race by pulling oars through the water to propel the boat forward. Rowers are either juniors or seniors and they compete in intercollegiate as well as national championships in the United States of America. The rowers are generally categorized as either lightweight or heavyweight rowers depending on their body composition and weight. Each team has a total of 8 rowers and each rower has a specific position within the boat. There are 7 active rowers and one coxswain who is in charge of steering the boat and is situated in the middle of the boat.

The stroke seat is a specialized position that is occupied by the team’s best rower. This person rows at the beginning of each stroke cycle and sets the pace for the rest of the rowers to follow. In order to qualify for this position, one has to demonstrate superior rowing skill. Other than the stroke seat, all other rowers in the boat row on alternating sides. The rowers on the side closer to the bow are known as bow side or starboard rowers while those on the side closer to the stern are known as the port side or steerage rowers.


Skiing is a popular recreational as well as competitive sport in which one uses flat bottomed skis to glide on snow or ice. The skier has to exert force(moving both their arms and legs) to go faster and to turn. The back muscles are essential for this type of activity because they are primarily responsible for pulling your body forward in the snow and turning it. Strong back muscles ensure that you are able to move quickly and with ease.


Tennis is a popular sport involving two players or two teams of two players each. The game can be played either in singles or doubles format. The main aim of the game is to hit the ball back and forth over the net into the opponent’s side of the court and to ground the ball behind the opposite side’s baseline. The back is very important in tennis because most of the movement in this sport involves pivoting and twisting the upper body. Legs are also important, but the back is more crucial for good tennis playing.

Muscular strength as well as flexibility in the back are both required to excel in this sport.

Weight Lifting:

This is a common sport in which people compete to see who can lift the heaviest weights. This requires a lot of muscular strength and power and the back is one of the key muscles needed to succeed in this sport. The back muscles are responsible for keeping good posture, especially during lifting, and maintaining balance. They are also used for pulling motions such as during dead lifts. Strong back muscles ensure that you are able to handle heavier weights without sustaining injury.


This is a sport in which two contestants physically try to defeat their opponent. There are different types of wrestling such as Greco-Roman, Freestyle and Collegiate. In all the variations, proper balance an d core stability are vital so that one is able to sustain good posture and also throw the opponent safely to the ground. The back is the core of the body and also an important factor in supporting the body against other opponents during struggle.

Workout schedules:

The following is a recommended weekly workout schedule to help you train for your chosen sport. Remember that this is just a guide and you will have to adjust it as required depending on the physical demands of your chosen sport.

Sources & references used in this article:

Exercise prescription for the prevention and treatment of cardiovascular diseases: part I by F Delavier – 2010 – Human kinetics

The complete book of intelligence tests: 500 exercises to improve, upgrade and enhance your mind strength by B Murinson – 2011 – Fair Winds Press

Bodyweight strength training anatomy by F Giada, A Biffi, P Agostoni, A Anedda… – Journal of …, 2008 – journals.lww.com

The effect of chiropractic adjustive therapy and dry needle therapy in the treatment of inter-scapular pain due to active rhomboid minor and major trigger points by P Carter – 2009 – books.google.com