Rhomboid Strengthening Exercises

Written by Brett Harrop

Updated: 18 May 2022

The following rhomboid strengthening exercises are designed to improve the strength of the rhomboid muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic rhomboid strengthening exercise. Once this is too easy, progress to the intermediate rhomboid exercises and eventually, the advanced rhomboid exercises.

Rhomboid Strengthening – Basic Rhomboid Exercise

To begin with, the following basic rhomboid strengthening exercise should be performed approximately 3 times daily. As your strength improves, the exercise can be progressed by gradually increasing the repetitions, frequency or duration of the exercise provided it does not cause or increase pain.

Shoulder Blade Squeeze

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free (figure 2). Hold for 5 seconds and repeat 10 times.

Rhomboid Strengthening – Intermediate Rhomboid Exercises

The following intermediate rhomboid strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Darts

Begin this exercise lying on your stomach with your arms by your side. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free. This exercise may be performed with palms facing up or down.

Resistance Band Pull Backs

Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Hold for 2 seconds and then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Rhomboid Strengthening – Advanced Rhomboid Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Physiotherapy Products for Rhomboid Exercises & Rehabilitation

To purchase physiotherapy products to assist with rhomboid exercises and rehabilitation, click on one of the above links or visit the PhysioAdvisor Shop.

Other Exercises

• View Shoulder Stretches
• View Upper Back Stretches
• View Arm Stretches
• View Arm Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Find a Physio

Find a physiotherapist who can assist with rhomboid strengthening exercises and rehabilitation.

Become a PhysioAdvisor Member

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/strengthening-muscles/rhomboids-mid-back”>Rhomboid Strengthening Exercises – PhysioAdvisor.com</a><br/>PhysioAdvisor offers detailed physiotherapy information on rhomboid exercises including mid back and rhomboid strengthening exercises.

Return to the top of Rhomboid Strengthening Exercises.