Strengthening Your Trapezius, Rhomboids and Dorsi With Free Weights

by Ollie Odebunmi, Demand Media

Strengthening and exercising your rhomboids, trapezius and latissimus dorsi helps prevent muscle imbalances and postural problems caused by excessive focus on your chest and shoulders and not enough on your upper back. Strengthening your upper back muscles also helps improve performance in sports such as swimming and rowing. Using free weights engages stabilizer muscles, makes you work harder and induces swifter adaptations in strength and muscle gains.


The rhomboids are situated between your scapula and spine. The upper fibers of the trapezius run along the top of your shoulders with the middle and lower fibers running down your upper back. The rhomboids and trapezius help move your scapula. The latissimus dorsi are the larger fan-shaped muscles on either side of your back. All three muscles work in concert and, generally speaking, can be targeted by the same free weight exercises.

Barbell Bent-Over Rows

The barbell bent-over row is a basic free weight upper back exercise, which works your lats, rhomboids and your middle and lower trapezius. Your body-alignment when performing bent-over rows places your lower back in a precarious position. Proper technique and focus is of paramount importance to reduce risk of injury. To perform the exercise, adopt a hip-width stance and grasp a barbell with shoulder-width grip. Hold the barbell in front of your thighs, then hinge forward from your hips until your upper body is roughly parallel to the floor. With the barbell hanging straight down, engage your core and abs to stabilize your body, protect your spine and keep your back straight. Then, row the barbell to just above your navel. Remain in the bent over position as you do this. Your lats are activated as you pull the bar upward, your mid and lower trapezius kick in, as do your rhomboids, when you pull your scapula together at the top of the movement.

Inclined Dumbbell Rows

If you have lower back problems, or simply wish to focus on the target muscles without the distraction of keeping your core engaged to protect your lower back, inclined dumbbell rows offer an alternative to bent-over rows. To perform the exercise, lie face down on an incline bench set at an angle of approximately 30 degrees. The end of the bench should rest just under your hips. Ground your feet to the floor to brace your body for support. With your arms close to your sides, grasp from off the floor a pair of dumbbells and row upward with your elbows pointing at the ceiling. Retract and squeeze your scapula together at the top of the movement.

Barbell Deadlifts

Barbell deadlifts have a minimal effect on your latissimus dorsi, but your mid and upper trapezius together with your rhomboids are engaged strongly as stabilizers when you perform this challenging exercise. Adopt a hip-width stance, hinge forward from the hips and squat down to grasp a barbell on the floor. Engage your core to help keep your back straight and lift the barbell by straightening your legs and extending your hips until you are standing upright. Pull your shoulders back at the top of the movement, with the barbell held in front of your thighs.

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