Muscle guide · Back
Also called rhomboid major and minor, muscle between the shoulder blades
The rhomboids are two flat muscles under the trapezius, between the spine and the inner edge of each shoulder blade: the smaller rhomboid minor at the base of the neck and the rhomboid major below it.
They squeeze the shoulder blades together and, with the serratus anterior, hold them flat against the ribs; pulling, throwing and overhead movements all lean on them.
| Part | Starts at | Attaches to | What it does |
|---|---|---|---|
| Rhomboid minor | Base of the neck (C7 and T1) | Inner edge of the shoulder blade, level with its ridge | Squeezes the shoulder blade toward the spine |
| Rhomboid major | Upper back spine (T2 to T5) | Inner edge of the shoulder blade, below the minor | Squeezes the shoulder blade toward the spine and turns it down |
Rows were part of a scapular programme proposed from EMG of eight shoulder-blade muscles including the rhomboids. No study has measured which exercises work it hardest; these load its actions.
3D demoSeated cable rowBeginner · A cable machine
3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box
3D demoBand rowBeginner · A band + An anchor point
3D demoBand pull-apartIntermediate · A band
3D demoIncline reverse flyBeginner · A dumbbell + A bench or box
3D demoInverted rowIntermediate · Pull-up barReaching across the body draws the shoulder blade forward, the opposite of their action.
Entrapment or injury of their nerve, sometimes in overhead sports, causes aching along the inner edge of the shoulder blade, odd shoulder movement and a subtle winging. It is often missed and is usually treated without surgery.
Source 1
A 10-minute routine for a stiff upper back and rounded shoulders: chin tucks, wall angels, Y-T-W raises and open books.
10 minBeginner7 movesA foam roller, A wallA gym back workout: lat pulldowns, cable rows, dumbbell rows, face pulls, back extensions and shrugs.
45 minBeginner8 movesPull-up bar, A bandThey squeeze the shoulder blades together, help lift and turn them, and hold them flat against the ribs.
Rows and reverse flys, which pull the shoulder blades together against resistance.
Under the trapezius, between the spine and the inner edge of each shoulder blade.
Anatomy and movement education, not a diagnosis or treatment plan. If you have pain that follows an injury, is severe or getting worse, or comes with numbness, weakness or swelling, get it assessed. Health disclaimer.
