There are two rhomboid muscles - Rhomboid major is larger and positioned below rhomboid minor. Both muscles work together to retract the scapula (bring the shoulder blades together) and rotate the scapula.

Origin

  • Spinous processes of C7-T5

Insertion

  • Medial border of the scapula, below the level of the spine of the scapula

Actions

  • Scapula retraction
  • Rotation of the scapula downwards

Which nerve makes it move?

  • Dorsal scapular nerve

Daily uses

  • Pulling a draw open

How can I stretch it?

  • Posterior shoulder stretch

How can I strengthen it?

Chins and dips are excellent activities for developing these muscles.

  • Seated row machine
  • Seated row with a resistance band
  • Reverse fly with dumbbells
  • Reverse fly with a resistance band

Shoulder Girdle Muscles:

More Human Muscles: