Rhomboids

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

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