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Rhomboids

There are two rhomboid muscles - Rhomboid major and rhomboid minor. Rhomboid major is larger and positioned below rhomboid minor. Both muscles work together to retract the scapula (bring the shoulder blades together) and rotate the scapula. Chins and dips are excellent activities for developing these muscles.

Origin

• Spinous processes of C7-T5

Insertion

• Medial border of the scapula, below the level of the spine of the scapula

Actions

• Scapula retraction
• Rotation of the scapula downwards

Which nerve makes it move?

• Dorsal scapular nerve

Daily uses

• Pulling a draw open

How can I stretch it?

• Posterior shoulder stretch

How can I strengthen it?

• Seated row machine
• Seated row with a resistance band
• Reverse fly with dumbbells
• Reverse fly with a resistance band