Rhomboids exercises
163 exercises that target the Rhomboids.
Archer Pull Up
Start by gripping the pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-wi…
Arm Slingers Hanging Bent Knee Legs
Arm Slingers: 1. Stand tall with your feet shoulder-width apart. 2. Hold a dumbbell in each hand, palms facing your …
Assisted Pull-Up
Start by grabbing the pull-up bar with an overhand grip. Place a resistance band around your knees or feet for assist…
Assisted Standing Pull-Up
Place a sturdy bar at a height that allows you to hang from it with your arms fully extended. Stand with your feet sh…
Back Lever
Hang from a bar with a pronated grip, keeping your body straight. Engage your core and pull your shoulder blades down…
Band Assisted Pull-Up
Place a resistance band around a pull-up bar. Hold onto the bar with an overhand grip and position your feet on the b…
Band Close-Grip Pulldown
Sit on the pulldown machine with a straight back and feet flat on the floor. Grasp the band attachment with both hand…
Band One Arm Standing Low Row
Stand with feet shoulder-width apart. Hold the resistance band in one hand, with your arm extended straight in front …
Band One Arm Twisting Seated Row
Sit upright on the edge of a bench. Place a resistance band securely around a stationary object or loop it around you…
Band Reverse Fly
Hold a resistance band in front of you with your arms extended, palms facing down. Keeping your arms straight, lift t…
Band Squat Row
Stand with feet shoulder-width apart, place a resistance band around your wrists, squat down while simultaneously pul…
Band Standing Rear Delt Row
Step 1: Stand with your feet shoulder-width apart. Step 2: Hold a resistance band in both hands, with your palms faci…
Band Underhand Pulldown
Sit upright on a bench with a resistance band attached to an overhead anchor point. Grasp the band with an underhand …
Barbell Bent Over Row
1. Stand with your feet shoulder-width apart, knees slightly bent, and hold the barbell with a wide overhand grip. 2.…
Barbell Deadlift
Stand with feet hip-width apart. Bend at the hips and knees, gripping the barbell with an overhand grip. Keeping the …
Barbell Incline Row
1. Set up an inclined bench at a 45-degree angle. 2. Place a barbell on the ground in front of the bench. 3. Stand in…
Barbell Low Bar Squat
Place the barbell on your upper back, below your traps. Position your feet shoulder-width apart. Engage your core, sq…
Barbell One Arm Bent Over Row
Grasp a barbell with your right hand using an overhand grip. Bend forward at the waist until your torso is parallel t…
Barbell Pendlay Row
Stand with your feet shoulder-width apart, bend your knees slightly, and hinge forward at the hips. Grab the barbell …
Barbell Rack Pull
1. Place a loaded barbell on the rack at knee height. 2. Stand facing the barbell with your feet shoulder-width apart…
Barbell Rear Delt Row
- Stand with your feet shoulder-width apart. - Hold a barbell with an overhand grip, hands slightly wider than should…
Barbell Reverse Grip Bent Over Row
1. Stand with your feet shoulder-width apart. 2. Bend at the hips and slightly bend your knees. 3. Grasp the barbell …
Barbell Reverse Grip Incline Bench Row
Lie face down on an incline bench, holding a barbell with an underhand grip. Keep your arms fully extended and your p…
Barbell Seated Bradford Rocky Press
Sit upright on a bench with a barbell resting on your upper chest. Press the barbell overhead while simultaneously mo…
Barbell Sumo Deadlift
Stand with your feet wider than shoulder-width apart. Place the barbell on the floor in front of you. Bend your knees…
Barbell Upright Row
Hold a barbell with an overhand grip, hands slightly narrower than shoulder-width apart. Stand tall with your feet hi…
Barbell Upright Row V. 2
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Stand with your feet hip-wid…
Barbell Upright Row V. 3
Grasp a barbell with an overhand grip slightly narrower than shoulder-width apart. Stand with your feet hip-width apa…
Barbell Wide-Grip Upright Row
Stand with your feet hip-width apart and grasp the barbell with an overhand wide grip. Keep your elbows slightly bent…
Bear Crawl
Get on your hands and feet. Crawl forward, moving opposite hand and foot together. Keep your core engaged and maintai…
Bench Pull-Ups
Grasp the bar with an overhand grip, shoulder-width apart. Hang from the bar with your arms fully extended. Pull your…
Bodyweight Squatting Row
Stand with your feet shoulder-width apart. Extend your arms in front of you, palms facing down. Squat down, keeping y…
Bodyweight Squatting Row (With Towel)
1. Stand tall with your feet shoulder-width apart. 2. Hold a towel with both hands in front of you, shoulder-width a…
Bodyweight Standing Close-Grip One Arm Row
Assume a standing position with your feet shoulder-width apart. Place your left hand on your left hip, palm facing in…
Bodyweight Standing Close-Grip Row
Stand with your feet shoulder-width apart. Place your hands close together, shoulder-width apart, in front of your bo…
Bodyweight Standing One Arm Row (With Towel)
Stand with your feet shoulder-width apart. Hold a towel in one hand. Extend the arm holding the towel straight in fro…
Bodyweight Standing Row
Stand with your feet hip-width apart. Extend your arms straight in front of you at chest height. Keeping your core en…
Bodyweight Standing Row (With Towel)
Stand tall with your feet hip-width apart. Hold a towel with both hands in front of you, shoulder-width apart. Extend…
Cable Bar Lateral Pulldown
Grab the cable bar with an overhand grip, shoulder-width apart. Sit down on the bench and secure your feet under the …
Cable Cross-Over Lateral Pulldown
Cable Cross-Over: 1. Stand in the center between two cable machines. 2. Extend your arms out to your sides ensuring t…
Cable Cross-Over Revers Fly
Stand in the middle of a cable machine. Set the pulleys to the lowest position. Grab one handle in each hand, palms f…
Cable Decline Seated Wide-Grip Row
Sit down on the decline seated row machine with your feet flat on the footrests and knees slightly bent. Grab the wid…
Cable Floor Seated Wide-Grip Row
Sit on the floor facing the cable machine. Grasp the cable attachment with a wide grip. Keep your legs extended in fr…
Cable High Row (Kneeling)
Begin in a kneeling position in front of a cable machine. Grasp the handles attached to the high cable pulley with an…
Cable Incline Bench Row
Sit on the incline bench facing the cable machine. Grasp the handles with an overhand grip. Pull the handles towards …
Cable Kneeling Rear Delt Row (With Rope) (Male)
Place the cable pulley at the lowest position and attach a rope handle. Kneel down facing away from the cable machin…
Cable Low Seated Row
Sit upright facing the cable machine, grip the handles with palms facing each other, pull the handles towards your to…
Cable One Arm Bent Over Row
Stand facing a cable machine with your feet shoulder-width apart. Attach a D-handle to the cable machine at a low hei…
Cable One Arm Lateral Bent-Over
Step 1: Stand facing away from the cable machine with feet shoulder-width apart. Step 2: Grab the cable handle with o…
Cable One Arm Straight Back High Row (Kneeling)
Sit upright on a workout bench, kneel down and face a cable machine. Extend one arm and grasp the handle attachment w…