Rhomboid Opener Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Rhomboid Opener is a cooldown exercise that works your rhomboids and lower abs.

Rhomboid Opener is a great moderate move. When done correctly, it can effectively target your core, middle back and waist.

It requires mat to do.

Rhomboid Opener

How to do Rhomboid Opener


Start on your knees with arms fat in front. Stretch one arm through the opening you've created under your belly. Deepen your twist so that your face is out of your underarm. Switch sides halfway through.

Illustrated Guide

Learn how to do rhomboid opener from this step-by-step illustrations:

Rhomboid Opener 1
Rhomboid Opener 2
Rhomboid Opener 3

Muscles Worked

The muscles used for rhomboid opener may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for rhomboid opener are:

Primary Muscles

  • Rhomboids
  • Lower Abs

Synergyst Muscles

  • Traps
  • Deltoids
  • Lats
  • Front Deltoids

Frequently Asked Questions

What muscles does Rhomboid Opener work?
Rhomboid Opener works rhomboids, lower abs.
What is Rhomboid Opener good for?
Rhomboid Opener is beneficial . It works the best for core, middle back and waist, as it works rhomboids, lower abs. Rhomboid Opener is a great cooldown exercise for men, men over 50, women and women over 50.
Is Rhomboid Opener a good exercise?
Rhomboid Opener is a popular cooldown exercise for rhomboids, lower abs.

Training, Progressions and Regressions

Interested in how to improve your Rhomboid Opener faster?

Rhomboid Opener Training and Progressions

Standards and Averages

Wonder how do others perform in Rhomboid Opener and how should you?

Rhomboid Opener Standards and Averages


Wonder how to work the same muscles with other exercises?

Rhomboid Opener Alternatives


Wonder how to make Rhomboid Opener either easier or more challenging?

Rhomboid Opener Variations

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Type(s) Cooldown
Muscles Worked Trapezius, Deltoids, Latissimus Dorsi, Rhomboids, Lower Abdominals, Anterior Deltoids
Difficulty Level(s) Moderate
Equipment Mat
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Rhomboids, Lower Abs
Synergyst muscle(s) Traps, Deltoids, Lats, Front Deltoids

Related exercises

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