Muscles / Back
Rhomboid major (rhomboids)
Back · Upper body
How it works
| Origin | Spinous processes T2-T5 |
|---|---|
| Insertion | Medial border of the scapula below the spine |
| Actions |
|
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Trained by horizontal pulling. Cue 'squeeze the shoulder blades together'.
Say the muscle, not the group
Clients and interviewers both notice the difference between "rhomboid major" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Band row | Horizontal pull | Resistance band | 1/5 | Open |
| Seated row machine | Horizontal pull | Machine | 2/5 | Open |
| Inverted row | Horizontal pull | Bodyweight | 3/5 | Open |
| Chest-supported row | Horizontal pull | Dumbbell | 3/5 | Open |
| Single-arm dumbbell row | Horizontal pull | Dumbbell | 4/5 | Open |
| Barbell bent-over row | Horizontal pull | Barbell | 5/5 | Open |
Also trains this muscle as a secondary mover
Lat pulldownAssisted pull-upRowing machineHalf-kneeling single-arm lat pulldownPull-up