Strengthen Rhomboids With Bat Wing Exercise

Strengthen the oft-neglected rhomboid back muscles with the bat wing exercise. The rhomboids are located in the middle of your upper back. In general, people spend more time strengthening the frontside of the upper body than the backside of the upper body. This leads to muscle imbalances and injuries.



1. Lie down on your stomach (on a bench or swiss ball).

2. Start with the dumbbells on the ground and pull the dumbbells up to your rib cage. You will pull the dumbbells up only about 6-8 inches. Hold for 2 counts while squeezing your shoulder blades together.

Two popular exercises that target the lats are dumbbell rows and lat pulldowns. The bat wing exercise will target your rhomboids. Include this exercise more in your workouts.

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Mark Dilworth, BA, PES
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