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The rhomboid major muscles

(Mm. rhomboidei)


 

The small and the big rhomboid major (Musculus rhomboideus minor and major) are skeletal muscles and belong to the back muscles. Both together, they build a four-sided, strongly trained muscle plate, which is not visible outsides, because it is completely covered by the trapezius. The Mm. rhomboidei move and stabilize shoulder blades.

Both muscles have the same function. They press the shoulder blade against the thorax and can pull it towards the spinal column. A weakness of the Mm. rhomboidei is visible when the medial shoulder blade edge stands apart from the thorax, also called winged scapula (Scapula alata).

 

I. M. rhomboideus major

(major rhomboid muscle) 

Origin:

Processus spinosus of the 1st to 4th thoracic vertebrae

 

Base:

Shoulder blade

 

Function:

Pull back the shoulder blade
 

 grosser Rautenmuskel

 

I. M. rhomboideus minor

(minor rhomboid muscle)

 

 

Origin:

Processus spinosus of the 6th and 7th cervical vertebrae

Base:

Shoulder blade

 

Function:

Pull back the shoulder blade

 

grosser Rautenmuskel

 

Exercise examples

 

 Butterfly reverse (Shoulder pulling reverse)

Butterfly reverse

 

Course of motion:

  • Take your position on the seat

  • Lean the chest against the back upholstery

  • Stretch out arms in angle of 90°

  • Bend elbows

  • Push elbows against the arms

  • Bring shoulder blades together against the weight

 

Breathing:

  • Exhale while bringing together the shoulder blades

  • Inhale while loosening muscle tension

 

Advices of proof:

  • Complete accomplishment of amplitude of motion

  • Slow course of motion

  • Bring shoulder blades completely together

  • Do not loosen completely the muscle tension

 

Alternatives:

  • Also in position mentioned above with outer rotation of the arm (thumbs show upwards)

  • Shoulder pulling reverse with Thera-Band

  • Laying on your stomach on the incline bench (with dumbbells)

  • Shoulder pulling reverse on cable pull (sitting/standing position, sitting on a gymnastics ball)



Rowing

Rudern

 

Course of motion:

  • Take your position on the seat of the multi-gym

  • Lean the chest against the back upholstery

  • Stand feet with 90° angle of knees

  • Hands grasp the vertical handles (on chest height)

  • Pull handles towards the chest without loosening the torso from the upholstery

  • Bring shoulder blades actively together at the end of the motion

 

Breathing:

  • Exhale while pulling elbows backwards

  • Inhale while moving forwards

 

Advices of proof:

  • Complete accomplishment of the amplitude of motion

  • Slow course of motion; avoid taking a swing

  • Bring actively the shoulder blades together

  • Muscle tension in abdominal and back muscles

  • Keep shoulders down (do not pull to the ears)

 

Alternatives:

  • Rowing with dumbbells or barbells on the incline bench

  • Rowing on the cable pull (sitting position)

  • Rowing motion with the Thera-Band

 

Exercising the rhomboid major muscles for stabilizing pectoral girdle gets effectively and varied by means of different training equipment. Use the following accessories for strengthening:

back to the muscle guide overview

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