Back · Bodyweight
Seated Rhomboid Stretch
How to do the seated rhomboid stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall and reach both arms straight out in front of you, then clasp your hands together. Round your upper back and push your hands forward as you draw your shoulder blades apart until you feel a stretch between them. Hold with steady breathing and let the upper back open.
- 1A stretch spreading across the muscles between your shoulder blades
- 2Your upper back rounding as you push the hands away
- 3The shoulder blades sliding apart as you breathe out
Common mistakes
- Shrugging your shoulders up toward your ears
- Holding your breath instead of letting the back relax
- Forcing the round so hard your neck strains
Muscles worked
The seated rhomboid stretch mainly works the mid traps.
- Mid TrapsPrimary
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Rear DeltsMinor
Kovo programs the seated rhomboid stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.