Rhomboids
Musculi rhomboidei · Upper Back
Retract and elevate the scapula; rotate it downward.
Main
- Seated Cable Row
- Band Scapular Pull-Apart
- Banded Scapular Retraction
- Underhand Band Pull-Apart
- Band Bent-Over Row
- Band Single-Arm Row
- Band Squat Row
- Band Standing Row
- Bent-Knee Inverted Row
- Bent-Over Dumbbell Row
- Bent-Over Single-Arm Cable Row
- Cable High Row
- Cable Kayak Row
- Cable Scapular Retraction
- Chest-Supported Dumbbell Row
- Close-Grip Barbell Row
- Dumbbell Dead Row
- Dumbbell Seal Row
- EZ-Bar Reverse-Grip Row
- Feet-Elevated Inverted Row
- Gorilla Row
- Half-Kneeling Single-Arm Cable Row
- Helms Row
- Incline Barbell Row
- Inverted Row
- Inverted Row with Rings
- Kelso Shrug
- Kettlebell Row
- Landmine Perpendicular Row
- Landmine Single-Arm Row
- Landmine T-Bar Row
- Machine Row
- Machine Wide-Grip Row
- Meadows Row
- One-Arm Barbell Row
- Pendlay Row
- Plate-Loaded Iso-Lateral Row
- Prone T Raise
- Renegade Row
- Seal Row
- Single-Arm Cable Row with Rotation
- Single-Arm Seated Cable Row
- Smith Machine Inverted Row
- Smith Machine Row
- Standing Cable Row
- Suspension Row
- Suspension Trainer Single-Arm Row
- T-Bar Row
- Towel Row
- Trap Bar Row
- Underhand Dumbbell Bent-Over Row
- Underhand Inverted Row
- Underhand Seated Cable Row
- Yates Row
- Cable Squat Row
- Prone W Raise
- Seated V-Bar Cable High Row
- Suspension Trainer High Row
- Wide-Grip Barbell Row
- Wide-Grip Inverted Row
- Prone Cobra
- Lean-Back Lat Pulldown
- Machine High Row
Helps
- Rear Delt Fly
- Barbell Row
- Arch Hang
- Barbell Rear Delt Row
- Behind-the-Neck Lat Pulldown
- Bent Dumbbell High Pull
- Cable Rear Delt Row
- Cable Shotgun Row
- Cross-Body Lat Pulldown
- Dumbbell Rear Delt Row
- Dumbbell T Raise
- Chest-Supported Rear Delt Row
- Prone Y Raise
- Prone Y-T-I Raise
- Suspension Trainer Face Pull
- Quadruped Thoracic Rotation
- Wall Angel
- Active Hang
- Behind-the-Back Barbell Shrug
- Burpee Pull-Up
- Chest-Supported Rear Delt Fly
- Prone I Raise
- Scapular Pull-Up
- Single-Leg Deadlift to Row
- Wide-Grip Chin-Up
- Band Face Pull
- Band Shrug
- Barbell Hang Shrug
- Barbell Shrug
- Cable Shrug
- Single-Arm Cable Shrug
- Clap Pull-Up
- Commando Pull-Up
- Dumbbell Shrug
- Face Pull with External Rotation
- Front Lever Hold
- Front Lever Raise
- Front Lever Tuck
- Half-Kneeling Cable Face Pull
- High Cable Reverse Fly
- Kneeling Cable Face Pull
- Man Maker
- One-Arm Chin-Up
- Prone Horizontal Abduction
- Push-Up to Renegade Row
- Single-Arm Cable Face Pull
- Trap Bar Shrug
- Assisted Chin-Up
- Back Lever Tuck
- Band Reverse Fly
- Cable Rear Lateral Raise
- Cable Reverse Fly
- Cable Rope Pullover
- Chin-Up Hold
- Machine Reverse Fly
- Prone Dumbbell Rear Delt Raise (Floor)
- Seated Bent-Over Rear Delt Raise
- Side Plank Rear Delt Fly
- Single-Arm Lat Pulldown
- Snatch High Pull
- Suspension Trainer Reverse Fly
- Weighted Pull-Up
- Wide Reverse-Grip Lat Pulldown
- Archer Pull-Up
- Machine-Assisted Neutral-Grip Pull-Up
- Machine-Assisted Wide-Grip Pull-Up
- Band-Assisted Chin-Up
- Band-Assisted Neutral-Grip Pull-Up
- Band-Assisted Pull-Up
- Band Lat Pulldown
- Butterfly Pull-Up
- Chest-to-Bar Pull-Up
- Close-Grip Pull-Up
- Half-Kneeling Cable Lat Pulldown
- Jumping Pull-Up
- Kipping Pull-Up
- Kneeling Lat Pulldown
- L-Sit Pull-Up
- Machine-Assisted Pull-Up
- Machine Lat Pulldown
- Negative Chin-Up
- Negative Pull-Up
- Neutral-Grip Pull-Up
- Pull-Up Hold
- Ring Chin-Up
- Ring Pull-Up
- Standing Rope Pulldown
- Sumo Deadlift High Pull
- Towel Pull-Up
- Typewriter Pull-Up
- Weighted Chin-Up
- Weighted Neutral-Grip Pull-Up
- Lat Pulldown
- Rack Pull
- Face Pull
- Rowing Machine
Holds
- Hanging Leg Raise
- One-Arm Dumbbell Row
- Plate Neck Extension
- Deadlift
- Romanian Deadlift
- Cuban Press
- Behind-the-Back Barbell Wrist Curl
- Snatch Pull
- Cable External Rotation
- Chin Tuck
- Prone External Rotation
- Snatch-Grip Deadlift
- Swimmer
- Dumbbell Triceps Kickback
- Reverse Plank
- Scapular Push-Up
- Side Plank Reach Through
- Plank
- Deficit Deadlift
- Pull-Up
- Power Clean
- Zercher Squat
- Overhead Squat
- Lying Leg Curl
- Crunch