Upper Back
rhomboid minor
ROM-boyd MY-ner
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.
Open in 3D ViewerCommon Pain & Injury
Interscapular pain sharpens with arm elevation or reaching. Often confused with trapezius trigger points. Doctor if radiating to arms.
Anatomy & Function
Origin
Spinous processes of C7-T1 vertebrae (lower cervical to upper thoracic)
Insertion
Medial border of scapula at spine of scapula level
Actions
- Scapular retraction (squeezing blades)
- Scapular elevation
- Downward rotation
Innervation
Dorsal scapular nerve (C4-C5)
Muscle Relationships
Antagonists
Serratus anteriorLevator scapulae
Synergists
Rhomboid majorLevator scapulae
Trigger Points
Refers pain to medial scapular border and sometimes angle of neck.
Stretches
1Scapular wall slide
2Pec doorway stretch
3Thread the needle
Common Conditions
Rhomboid minor strainTrapezius-rhomboid myofascial painPostural syndrome
Anatomical Parts
Right rhomboid minorLeft rhomboid minor
FAQ
Rhomboid minor function?
Retracts and elevates scapula for shoulder stability and posture.
Pain between shoulder blades rhomboid?
Yes, tight rhomboids cause it; foam roll and row to fix.
Stretch rhomboid minor?
Side-lying pec stretch or child's pose targets it.
Rhomboid minor exercises?
Face pulls and IYT raises strengthen it.
Exercises for rhomboid minor
20
Alternating Kettlebell Row
intermediate·kettlebells
Alternating Renegade Row
expert·kettlebells
Bent Over Barbell Row
beginner·barbell
Bent Over One-Arm Long Bar Row
beginner·barbell
Bent Over Two-Arm Long Bar Row
intermediate·barbell
Bent Over Two-Dumbbell Row
beginner·dumbbell
Bent Over Two-Dumbbell Row With Palms In
beginner·dumbbell
Bodyweight Mid Row
intermediate·other
Dumbbell Incline Row
beginner·dumbbell
Incline Bench Pull
beginner·barbell
Inverted Row
beginner
Inverted Row with Straps
beginner·other
Leverage High Row
beginner·machine
Lying Cambered Barbell Row
beginner·barbell
Lying T-Bar Row
intermediate·machine
Middle Back Shrug
intermediate·dumbbell
Middle Back Stretch
beginner
Mixed Grip Chin
expert·other
One-Arm Dumbbell Row
beginner·dumbbell
One-Arm Kettlebell Row
intermediate·kettlebells
Also Works rhomboid minor
10
Anti-Gravity Press
beginner·barbell
Atlas Stones
expert·other
Axle Deadlift
intermediate·other
Back Flyes - With Bands
beginner·bands
Band Assisted Pull-Up
beginner·other
Band Pull Apart
beginner·bands
Barbell Deadlift
intermediate·barbell
Barbell Rear Delt Row
beginner·barbell
Barbell Shrug Behind The Back
beginner·barbell
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.
rhomboid major
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.
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 minor