Seated Rhomboid Stretch
Relieve upper back tension with the Seated Rhomboid Stretch. Simple, effective, and perfect for desk workers needing a quick break.
The Seated Rhomboid Stretch mainly works the back and traps, with help from the shoulders. You'll need: exercise bench.
Required Equipment
Seated Rhomboid Stretch Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid); Front Shoulder (anterior deltoid); Lats (latissimus dorsi)
Seated Rhomboid Stretch Variations and Alternatives
How to do the Seated Rhomboid Stretch
Positioning:
Sit comfortably on a bench or chair with your feet flat on the floor.
Keep your back straight and shoulders relaxed.
Movement Instructions:
Cross one arm over your body, bringing it to the opposite side.
Using your other hand, gently pull the crossed arm closer to your body. This should create a stretch in your upper back and shoulder region.
Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
Slowly release the stretch and return to the starting position.
Repeat the stretch on the other side by crossing the opposite arm over your body.
Hold once more for 15-30 seconds.
Tips:
Ensure you’re not pulling too hard; the stretch should feel gentle and comfortable.
Keep your neck relaxed and avoid tensing your shoulders during the stretch.
Perform this stretch 2-3 times on each side to improve flexibility in the rhomboid muscles and surrounding areas.
Seated Rhomboid Stretch FAQs
What muscles does the Seated Rhomboid Stretch work?
The Seated Rhomboid Stretch mainly works the back and traps, with help from the shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Seated Rhomboid Stretch?
Exercise bench.
What workout day should the Seated Rhomboid Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Rhomboid Stretch variations and alternatives?
Similar exercises include the Back & Shoulder Stretch, Mid-Back Stretch, Seated Back Squeeze and Seated Back Leaning Stretch.
Training calculators
Work out the numbers behind your training before your next session.