Muscles/Upper Back

Upper Back

rhomboid major

ROM-boyd MAY-jor

The rhomboid major is a diamond-shaped muscle between your shoulder blades, retracting the scapula for better posture. It stabilizes during rows, pull-ups, and presses, countering slouched shoulders in gym-goers. Weak rhomboids lead to rounded posture and shoulder issues.

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Common Pain & Injury

Burning pain between scapulae worsens with overhead work or poor posture. Strains cause sharp pain on rowing motions. Seek medical help for numbness or arm weakness.

Anatomy & Function

Origin

Spinous processes of T2-T5 vertebrae (mid-thoracic spine)

Insertion

Medial border of scapula (inner edge of shoulder blade) from spine to inferior angle

Actions

Scapular retraction (squeezing shoulder blades)
Scapular downward rotation
Elevation of scapula

Innervation

Dorsal scapular nerve (C4-C5)

Muscle Relationships

Antagonists

Serratus anteriorPectoralis minor

Synergists

Rhomboid minorTrapezius middle fibers

Trigger Points

Upper fibers refer to chest and arm; lower to shoulder blade area.

Stretches

1Doorway scapular stretch

2Wall slide

3Child's pose with retraction

Common Conditions

Rhomboid strainScapular dyskinesisMyofascial pain syndrome

Anatomical Parts

Right rhomboid majorLeft rhomboid major

FAQ

Rhomboid major pain?

Feels like burning between shoulder blades from poor posture; rows and stretches relieve it.

What does rhomboid major do?

Pulls scapula toward spine for posture and pulling strength.

Rhomboid major stretch?

Pec stretches and doorway extensions open it up.

Tight rhomboid major symptoms?

Upper back ache, scapular winging-strengthen with band pull-aparts.

Exercises for rhomboid major

20

Also Works rhomboid major

10

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Back Flyes - With Bands position 1

Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands

Band Assisted Pull-Up position 1

Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other

Band Pull Apart position 1

Band Pull Apart position 2

Band Pull Apart

beginner·bands

Barbell Deadlift position 1

Barbell Deadlift position 2

Barbell Deadlift

intermediate·barbell

Barbell Rear Delt Row position 1

Barbell Rear Delt Row position 2

Barbell Rear Delt Row

beginner·barbell

Barbell Shrug Behind The Back position 1

Barbell Shrug Behind The Back position 2

Barbell Shrug Behind The Back

beginner·barbell

Bent Over Low-Pulley Side Lateral position 1

Bent Over Low-Pulley Side Lateral position 2

Bent Over Low-Pulley Side Lateral

beginner·cable

Related Upper Back Muscles

Ascending part of left trapezius

Upper fibers of left trapezius elevate and retract scapula for shrugs and pulls. Key for posture and overhead strength. Left-side focus corrects imbalances.

Descending part of left trapezius

The descending part of the left trapezius fibers run downward from neck to scapula on the left side, aiding scapular depression and upward rotation. Key for pull-ups and lat work, preventing shoulder hike.

Descending part of right trapezius

The descending part of the right trapezius fibers slope from occiput to right scapula, depressing and upwardly rotating the scapula. Essential for balanced shoulder mechanics in bilateral lifts.

iliocostalis thoracis

Iliocostalis thoracis, mid erector spinae, runs parallel to spine from low-mid back to upper ribs, aiding thoracic extension and breathing. Supports rows, pulls, and posture in upper body training.

interspinalis thoracis

Tiny interspinalis thoracis muscles between thoracic spinous processes fine-tune extension.

longissimus thoracis

The longest erector spinae muscle, running parallel to the spine from sacrum to mid-back, it extends the spine and maintains upright posture. Essential for deadlifts, squats, and spinal stability in powerlifting. Weakness leads to back rounding under load.

The rhomboid minor, above the major, connects upper thoracic spine to the shoulder blade's inner border. It retracts and stabilizes the scapula during upper body pulls. Essential for posture correction in lifters with desk jobs.

semispinalis thoracis

Semispinalis thoracis is a deep erector spinae muscle from thoracic spine, extending the vertebral column. Maintains thoracic posture during deadlifts and rows. Prevents slouching in prolonged sitting.

Upper Back Pain Guide

Common causes and relief

Activities & Sports

See which activities use rhomboid major