Isometric Exercises for the Rhomboids


Your rhomboids are partially responsible for controlling your scapulas, which are located at your upper back. When your rhomboids contract, they adduct the scapulas, meaning they pinch them in toward each other. The ability for your rhomboids to adduct your scapulas is important in maintaining proper posture. Use isometric exercises two to three times per week to strengthen the rhomboids.


  • Isometric exercises force your muscles to hold a contraction over time. Instead of performing continuous repetitions, you get into a position and hold that position for 10 to 30 seconds. According to Dr. Edward R. Laskowski of, isometrics are effective for building strength. Complete five to 10 repetitions of each of the rhomboid exercises, with each repetition lasting 10 to 30 seconds. Instead of beginning each exercise by contracting your rhomboids as hard as you can, gradually increase the tension until they’re contracting maximally. If you have high blood pressure or heart problems, isometrics can increase your blood pressure to unsafe levels, so visit a medical professional before beginning.

Static Wall Exercise

  • You’ll need a clear wall or door for the static wall exercise. Stand with your back resting against the wall. Lift your arms out to your sides so that your upper arms are parallel with the floor and held against the wall. Bend your elbows to 90 degrees so that your forearms are pointed in front of you. From this position, push your elbows back into the wall, pinching your scapulas together. Hold this contraction, and then briefly relax before performing the next repetition.

Shoulder-Blade Squeeze

  • Stand or sit with your back straight with your arms held down by your sides. Bend your elbows to 90 degrees so that your forearms are pointed straight ahead. Squeeze your shoulder blades together as if you were trying to pinch something between the two bones. Hold this contraction and then relax briefly before performing the next repetition.

Isometric Aquaman

  • Lie on your stomach with your legs straight and your arms down by your sides with your palms facing the ceiling. Squeeze your shoulder blades together and then lift your shoulders and chest off the floor. Hold this raised position, and then slowly lower your chest and shoulders back down. Relax for a moment before going into the next repetition.

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