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    Registered User AlphaMentality4's Avatar
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    Rhomboid exercises with barbel only?

    Yo any of you guys know of any good exercises I can use to target my rhomboids apart from barbell rows and pendlay rows. I live in the uk and gyms are closed due to lockdown so I only have a barbell and dumbbells atm.
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  2. #2
    Registered User Heisman2's Avatar
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    Not sure specifically targeting the rhomboid is worthwhile, but look at this and you'll see the primary function of the rhomboids is to move the scapula superomedially: https://www.kenhub.com/en/library/an...omboid-muscles

    That means a great way to target them will be shrugs where you lean forward and focus on retracting your shoulder blades upward.
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  3. #3
    Registered User Garage Rat's Avatar
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    If you have some kind of a bench and dumbbells (which don't need to be super heavy)do a search for "bat wing rows".
    Basically a static hold/pause at full contraction while in a face down position on a bench.
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    Registered User AlphaMentality4's Avatar
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    Originally Posted by Garage Rat View Post
    If you have some kind of a bench and dumbbells (which don't need to be super heavy)do a search for "bat wing rows".
    Basically a static hold/pause at full contraction while in a face down position on a bench.
    Yeah il check it out, thanks for the suggestion
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    Registered User GeneralSerpant's Avatar
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    Loaded carries with basic grip.
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