Rhomboid Pulls

Muscles worked: Shoulders, Back

Rhomboid Pulls target the muscles between the shoulder blades: you pull your arms back and squeeze the shoulder blades together, then release with control.

The squeeze is the exercise: pull back, hold the shoulder blades together for a beat, then let them separate slowly. Keep your shoulders down away from your ears and your chest open throughout.

How to do it

1. Stand or sit tall with your arms in front of you and your chest open.
2. Pull your arms back, squeezing your shoulder blades together.
3. Hold the squeeze for a beat.
4. Let the shoulder blades separate slowly with control.
5. Keep your shoulders down away from your ears and your chest open throughout.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.