Rhomboid Major
Rhomboid Major

There are 2 Rhomboid muscles (4 if you count both sides of the spine) – Rhomboid Major and Minor, although it is difficult to distinguish between them. They link the scapular and the vertebral column. The fibres of the Rhomboids work alongside the fibres  of the trapezius  and erector spinae to provide a multi-directional fibre directions to ensure that you are able to move the scapulae and shoulders in lots of different directions.


Rhomboid Minor
Rhomboid Minor

The Rhomboids have a Greek name  meaning Rhom – a parallelogram where the opposite sides are equal with the other sides having oblique angles.

Where are they?

Orgin: Rhomboid Minor attaches to spinous process of c7-T1 vertebrae. Rhomboid Major attaches to the spinous processes of T2-T5 vertebrae.

Insertion: Rhomboid Minor attaches to the upper medial border of the scapula at the spine of the scaula. Rhomboid Major attaches to the medial border of the scapula between the spine of the scapula and the inferior angle.

What do they do?

Both Rhomboid Major and Minor adduct, elevate and downwardly rotate the scapula.  You can feel your scapulae move by shrugging your shoulder up and to behind you

Common problems with the Rhomboids

When the Rhomboids are tight you will feel an ache or soreness between the shoulder pains.  If you have rounded shoulders in towards the body, the Rhomboids will become overstreteched, becoming weak.

Exercises for the Rhomboids

Rowing exercises such as seated standing rowing – horizontal and vertical strokes  and lateral pull-downs are all exercises for strengthening the Rhomboids.

A good self-stretch is to raise the arm in front of you, bent at the elbow.  Use your opposite hand to draw your bent arm across the body, you should feel the Rhomboids stretch.

29 July 2016