Muscles
Rhomboids
Upper-back muscles that pull the shoulder blades back (posture/pulling).
6 exercises 3 routines
About Rhomboids
Rhomboids retract and stabilise the scapula, supporting posture and pulling mechanics. They are commonly targeted for desk posture correction and shoulder stability.
Guided sessions
Routines for Rhomboids
Complete guided Flexor routines that include this muscle — open any session to follow along.
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8 min BeginnerCool-Down: Back and Shoulders
An 8-move post-training back release — thread the needle, spinal twist, and cobra to settle the spine and open shoulders.
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- +3
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11 min IntermediateCool-Down: Upper Back Unknot
An 11-move mid-back cool-down — eagle arm, thread the needle, and forward fold for rhomboid, trap, and thoracic tension.
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- +6
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7 min BeginnerQuick Upper Back Unknot
A 7-move mid-back express — scapula stretch, thread the needle, and camel pose for desk-slouch tension between the shoulder blades.
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- +2
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