Rhomboids
There are two rhomboid muscles - Rhomboid major and rhomboid minor. Rhomboid major is larger and positioned below rhomboid minor. 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 (bringing the shoulder blades together).
- Rotation of the scapula downwards
Innervation
- Dorsal scapular nerve.
Daily uses
- Pulling a drawer open.
Example strengthening exercises
- Reverse fly with a resistance band.
- Seated row with a resistance band.
Example stretches
- Posterior shoulder stretch.
Related injuries
- Postural kyphosis.
Related muscles
- Trapezius Serratus anterior.
