About this exercise
A seated stretch that targets the rhomboids and mid-back muscles between the shoulder blades. Helps relieve upper back tension, counteract forward shoulder posture, and improve thoracic mobility.
Seated Rhomboid Stretch
Step by step instructions, muscle activation and variants for the Seated Rhomboid Stretch.
EasyMiddle back
How to Perform
- Sit upright on a bench or chair
- Clasp both hands together in front of your chest
- Round your upper back and extend your arms forward, pushing through your clasped hands
- Drop your chin slightly toward your chest and allow your shoulder blades to spread apart
- Feel the stretch across your mid-back and between the shoulder blades
- Hold for 20–30 seconds, then release and sit tall
Muscle Activation
Primary
Middle back
Secondary
Trapezius
About the Seated Rhomboid Stretch
The Seated Rhomboid Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Assisted Chin-Up on a Bench
Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius
