Rhomboids (major & minor)
Rhomboideus major et minor
Pronunciation: ROM-boyds
For beginners
These muscles pull your shoulder blades together toward the spine, like standing up tall and 'proud'. They are important for posture and for rowing movements.
Show the advanced explanation
With the middle trapezius they retract the scapula; weakness or overstretch (from a rounded posture) can contribute to a protracted, forward-shoulder position.
Structure & function
- Location
- Muscles between the spine and the inner edge of each shoulder blade, under the trapezius.
- Origin
- Spinous processes of the lower cervical and upper thoracic vertebrae.
- Insertion
- Medial (inner) border of the scapula.
- Main action(s)
- Retract (squeeze together) the scapulae and help rotate them downward; steady the shoulder blade against the rib cage.
- Joint(s) crossed
- Scapulothoracic articulation
- Movement plane
- transverse
- Innervation
- Dorsal scapular nerve (C4–C5)
- In daily movement
- Pulling the shoulder blades back — good upright posture.
- In exercise
- Prime movers of scapular retraction in rows and reverse flyes.
- Commonly confused with
- Hidden beneath the trapezius, so their action is often credited to the traps.
- Common misconceptions
- You cannot 'see' the rhomboids, but they are key posture and pulling muscles.
Exercises that use this muscle
As a primary mover
As a secondary / stabilizer
- Bent-Over Barbell Row (secondary)
- Lat Pulldown (secondary)
⚠ Safety note
Aching between the shoulder blades from posture is common; persistent or radiating pain needs assessment.
Sources
“The rhomboids retract and stabilize the scapula.”
Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs
Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19
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