Movement guide
Rhomboids
These deeper muscles retract the shoulder blades and support controlled rowing movements.
01
Chest-supported row
Compound · Dumbbells
Also works
Middle trapezius, latissimus dorsi, posterior deltoids, biceps
How to perform +
Lie face down on an incline bench. Pull the dumbbells toward your ribs, then lower to a comfortable stretch.
Let your shoulder blades move without lifting your chest.
Example volume · 3 sets × 8–12 reps
02
Reverse fly
Isolation · Dumbbells
Also works
Posterior deltoids, middle trapezius
How to perform +
Hinge at the hips or support your chest on a bench. Open the arms outward with a slight elbow bend. Return slowly.
Keep your neck relaxed and the load light enough to control.
Example volume · 2–3 sets × 12–15 reps