What have you all experienced gives you the best way to target rhomboids?
I like seated rows using the close grip, elbows flared a bit more the normal. If I lean back a little and pull to the sternum I can get a nice contraction between the shoulder blades. It invariably hits the traps as well.
Super flared, I get lots of rear delts. Super tucked, I get more lower Lats. In between, at 45 degrees, I get more rhomboids.
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I agree. For me doing dumbbell rows face down on an incline bench, 45 degree elbow angle, hits my rhomboids better than any other movement.
Thanks guys. I usually tuck them in as close as possible. Ill try to flare out to 45 degrees. Now, what about hand position. Do you go for the horizontal or verticle grips?
Let your hands follow the same angle as your elbows.
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