In a minority of people, these muscles are fused together to form one larger muscle. [deleted] • 6 yr. The rhomboid squeeze engages the rhomboids, latissimus dorsi, erector spinae and multifidus. You can either perform the. Squeeze your shoulders and traps as much as you can. Studies were included if they examined the muscle activation of the upper trapezius compared to the middle trapezius, lower trapezius, or serratus anterior using EMG during open chain exercises. Check out fuelled-by. Table of Contents show. [deleted] • 6 yr. More training advice can be found on our website, as well as and event finder, free personal training and much more. Exhale and raise both hands up above you until your biceps. Lie flat on your stomach on a mat or bench. For the quads we do the Wall sit which uses body weight. By focusing on pushing the chest up and out, the shoulder blades are more easily depressed. It first arose after a session of squats and has since reoccurred after many different types of movements, including upright rows, overhead presses and, more recently, dips. It really can be done. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. A. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. 3. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Maybe you have tissues around it that are inflamed, swollen, and giving it a squeeze, maybe it's one of the other differential diagnoses I listed earlier (though most of those have other primary diagnostic. Keep your legs and your body still as you are pulling the elastic band. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBest Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Throwing motions. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. . Half Swan (Prone Long Box) 1-2 Spin . 12. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. Active arm elevation to 90° de-pends on a ratio of glenohumeral to scapulothoracic motion of approxi-mately 2:1. The rhomboids attach to the thoracic portion of your spine and to your shoulder blades. Lower the barbell in a controller fashion until your arms are fully extended. Hi, Male, 5"7, 69kg. Pull your shoulder blades down. Fracture: Any activities that cause direct trauma to the shoulder area can result in a fracture that causes a shoulder bump and its associated symptoms. To perform this stretch: Stand in a doorway with your arms outstretched and your palms on the door frame. The specific spot is right in between the scapula and spine on the left side. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted. Repeat 10 times. Jump to Latest FollowPreparatory for this exercise are the exercises "Knee Lift" as well as "Rhomboid Squeeze". Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. Keep your shoulder completely relaxed. Manual contacts on the pectoral muscles and coracoid process anteriorly and on the lateral border of the scapula posteriorly. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Haven’t checked myself yet but a chrono is coming since I need one for my reloads as well. The rhomboids (both major and minor) originate from the spine and help to anchor the scapula to the back. Begin by rolling the shoulders back so that the shoulder blades feel like they are being pinched together. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:Including rhomboid strengthening exercises in your training can help you achieve that. One-arm bench dip. The variations use dumbbells. Bend at the hips while keeping the back straight and knees slightly bent. Step 4. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. Be sure to retract your. However, in order to get the intended benefits from a deficit pushup, make sure to lower. The rhomboid is a small, triangular muscle that lies deep to the trapezius muscle and is located between the shoulder blade and the spine. Sidelying Abduction with Extension. 1. Do 2 sets of 15. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Exercise description. Clamshells. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Step 2: Squeeze your shoulder. The deformed muscles associated with upper cross syndrome put stress on the surrounding muscles, tendons, bones, and joints, causing most people develop symptoms that include: headache. Since the rhomboids connect the shoulder blade (or scapula) to the spinal column, the relatively small muscles are responsible for a heavy burden that includes pulling your shoulders back for correct posture. Grab the dumbbell with your working hand. Once you have spent about 30 seconds massaging the muscle at the base of your neck, you can start to work your way out toward the end of your shoulder. The technique of elevation is simple. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Sit in a reclined position with your knees bent, hold your abs in tight. . Keep your hands on your side, and extend towards the floor. Based on the fact that badminton isn't seem at all a contact sport the majority of ailments are caused by overuse. To activate your rhomboids, squeeze your shoulder blades together. Keeps abs tight. This will squeeze your shoulder blades. The presence of rhomboid proteins in all domains of life. Shoulder blade squeeze 2. It is divided into two parts: the rhomboid major and the rhomboid minor. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Forgetting to retract the shoulder blades results in little-to-no upper back engagement during the movement. Massage the ball over a one to two inch area. 2. Keep your palms facing inwards (towards you). 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. The rhomboids primary function is to secure the scapula to the rib cage. exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. Batwing rows emphasize the rhomboids, which are crucial for optimizing posture and rear delts. The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. JUMPING JACKS-GALLUR 66. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. Sit in a firm chair, or stand tall. Hips are up, bar is bent, with scapula retracted (rhomboid squeeze). Engage your lower. Rhomboid press. T-Bar Row with HandleRepeat 20 times. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. To begin, simply lie on your back. Hold for 6 seconds, then relax. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Rhomboid Push-Ups. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). 5. That means you're doing all the pulling with your biceps, which should only be a secondary. Travelling Rows - NEDRUDA 62. Another Scapular Retraction with Band is a standing row. Apr 5, 2023 #1 You look like a walking apostrophe. 142K views, 2. com says that if you stand straight and squeeze your shoulder blades together, your rhomboid muscles prevent the scapula from protruding too far out from the body. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". So, the formula for the area of a rhomboid is: Area of Rhomboid = 2 × [ ½ × base × height] = base × height. 12. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Your chin should be tucked in slightly and your shoulders should be back slightly. Yeah hard to explain, you are doing a “shrug” with your rhomboids and lower traps and scapula vs traditional upper traps in a traditional shrug, that’s the best way I can explain it. Face Pulls 3. neck pain. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the. Lift the arm of your rhomboid straight out in. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. Squeeze your shoulder blades and keep the position for another 5 seconds. Right Side Arm Push Up 5. Think about raising. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Relax and return to the starting position. The trapezius is located in the upper back and neck area and helps stabilise the shoulder blades as well as help with movement of the head and neck. Nerve: dorsal scapular (C4-C5). ProcedureThe seated row is a compound exercise that works the latissimus dorsi, rhomboids, trapezius, and biceps brachii muscles. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. Stand with good posture, squeeze shoulders back. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Squeeze your shoulder blades together, hold for 5 seconds, and release. Relax & repeat the same for next 5 rounds. Prone Y Raises. Sit on the floor with your knees bent and your arms extended i. Focus on form, and squeeze your shoulder blades together at the top. As with all back exercises, your shoulder blades play an important role. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. It is characterised by acute or persistent neck-shoulder pain. Rhomboid Squeezes: Sit or stand with shoulders relaxed. Pull the rope directly towards your face, keeping your elbows up and out to the sides. Rhomboid stretch. Since the diagonal of a rhomboid divides it into two congruent triangles, the area of a rhomboid becomes twice the area of a triangle, i. A feeling of pain coming from your inner shoulder blades could indicate that you have trigger points found in the rhomboids. Maintain straight arms with a slight softness in the elbows. Hold 5 seconds. Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. Ro. turducken July 30, 2021, 4:28pm 10. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the. Lifting heavy objects. 1 song each round. It’s also about a mindful approach to it instead of just “getting it. Make sure to keep your upper arm perpendicular to the floor throughout this stretch. Wall Rhomboid Rollout. It’s sometimes referred to as shoulder blade pain or upper back pain. Pull-Ups. When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. In addition, this muscle works with the trapezius, latissimus dorsi, rhomboids, pectoralisRhomboid Squeezes. How To Train The Rhomboids. Superman. Squeeze your shoulder blades together, holding the position for a few seconds before releasing. To perform this stretch: Stand in a doorway with your arms outstretched and your palms on the door frame. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. Set the rope attachment so the pull comes eye-level. Exhale and round your spine up towards the sky to come into cat pose. The first is to assist in the rotation of the scapula. 2. They act to rotate the scapula. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Squeeze the shoulder blades. Step 2. Gallbladder problems include gallstones, infections, and blockages. What does a rhomboid strain feel like? tenderness in the upper back area. 10: 3 sets: Pec Stretch: Stand in a doorway, place your forearms on the door frame, and lean forward until you feel a stretch in your chest muscles. Avoid rolling the ball directly over your bones and joints. That shoulder blade squeeze will help prevent that from happening. There is a rhomboid major and rhomboid minor on each side of the body. Switch hands. To support your lower back, squeeze your glutes and hold the post for between. An overhand, medium-grip barbell row may be ideal for lat engagement on paper, but the juice isn’t worth the squeeze if it causes elbow or shoulder discomfort. Hold one second and slowly let the hand. Kroc rows: I go from full lat extension with a stretch to "the tightest squeeze I can manage" (traps, rhomboids, lats, & biceps) at the top. Squeeze your shoulder blades and hold for 5 seconds. Lower the weight to the starting position, then repeat the desired number of reps. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Insertion: vertebral edge of scapula. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. Rhomboid Strengthener. From here, squeeze the shoulder blades together. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. From this position, raise your arms up and out to the sides to form the letter “Y. Think about raising. Strengthening Exercise : 1. Squeeze your shoulder blades together at the top of the movement. Step back to create tension in the band. 3. Repeat for 10 reps. Rows: - For rhomboids and upper to midback strengthening. aight back, stretching the tubing for resistance. Aims: During regular training, players sustain injuries on a regular basis. If you don't need to focus on the traps and rhomboids but just want to make sure they perform properly, just include a shrugging movement in your warm-up routine. The Rhomboid Major and Rhomboid Minor are two separate muscles that work together to attach the scapula to the spine. Hmmm? Jump to Latest FollowSqueeze your abs and glutes to keep your core tight. Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!). Repeat for several repetitions. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. It is a beginner-friendly muscle. What is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. Take a breath in, return to the starting position, and repeat. Bend your arms and lower your chest to the ball. Grab a pair of dumbbells, and with a slight elbow bend—about a 20-degree angle—raise the weights out to the side. comPractical Exercise Recommendations for Rhomboid Pain. Step 1. Methods. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Shrug 3. The rhomboid muscles are responsible for abducting and depressing the shoulder blades. ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix muscles is way more appealing than getting. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Repeat. You can also try these exercises on a wall with your hands facing up. 54 views, 4 likes, 0 loves, 3 comments, 0 shares, Facebook Watch Videos from Gus Martin Personal Training: Back to the chin up bars being closed, so we. Anchor the band to a heavy item. Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee TTG participants performed resistance training using a Thera-Band, Flexion (Prone), Minisquat, and Ankle Plantarflexion. Working out your shoulders and back with weights. You've got the "grandpa hunch" going. Many clients, unless engaged in regular exercise or sporting. Sink the weight of your torso into the shoulder. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the. Many gym-goers suffer from scapular pain due to weak rhomboids. During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. A dynamic exercise that can be worked into an upper body. They partially envelop the levator scapulae inferiorly. It inserts at the scapula's medial border near the base of the spine of the scapula. -lift leg 4-6 inches from floor while keeping knee straight. You can use a cable machine as well for this exercise, but I’d like to give you this band option you can do at home. Squeezing the shoulder blades while lifting the dumbbells ensures that you don’t hurt your shoulder blades in the long run. Strengthening the rhomboid and pectoralis minor and major muscles in the diagonal plane of the scapula. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Rhomboid minor is a small, cylindrical muscle that consists of two layers; dorsal and ventral. 3: 30 seconds: Chin Tucks: Sit or stand with your back straight. Shoulder squeeze. ”. Starting on your left. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Lower yourself down as you would a normal pushup. How to. Do 3 sets. b) Heat. 4. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Holding this position, squeeze your shoulder blades toward each other to activate the rhomboid muscles. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Try to squeeze the shoulder blades back together like you would a pencil. How to do Rhomboid Squeeze. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. SHOULDER ANATOMY External Rotation Attach theraband to a stable object at waist levelSummary. I also do the seated row and rhomboid squeeze. According to The Hospitalist , a publication of the Society of Hospital Medicine, the origin of the rhomboid is on your last cervical and first few thoracic vertebrae, and insertion is on the inner border of your scapula. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper. Rhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakUpper body workout. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. It also works your core, glutes, and shoulders. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. You don't need to feel the muscle burn to ensure it works. But an over-emphasis on squeezing the shoulder blades and using the rhomboids as prime stabilizers is not the way to go. I used the Easton calculator and it said I should be around 258 fps. The Anatomy Of The Rhomboids. Repeat for 10-12. Draw your shoulder blades back and squeeze them together. b) Squeeze your shoulder blades together at the top of the rep. Hold for 15–30 seconds. Left Side Arm Push Up 6. Hold for 2 seconds and then slowly return to the starting position. 5” draw so a little on the short side. The rhomboid is like your back’s designated driver: you really should appreciate it, but, well,. Squeeze the shoulder blades together and hold for a moment, then return to the start position; Repeat for 8-12 reps, 3. I am in a hunting league and everyonce in a while get where I cannot seem. 1. A participant must perform a variety of quick yet144 views, 6 likes, 0 loves, 0 comments, 1 shares, Facebook Watch Videos from Snap Fitness Highfields: All body session with a slight shoulder emphasis:. Execution: Begin the movement by extending your arms fully and pressing the dumbbells directly upwards. This will work your rhomboid muscles. Step 3. Thank you for watching my video. The seated spine curl requires spinal flexion. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Perform 3 sets of 10 repetitions provided the exercise is pain free. Rhomboid Strain or Spasm Exercises: References. My goal is to give everyone the tools they need when it comes to fitness. Mid traps and Rhomboids. Formula: Perimeter of rhomboid = (a+a+b+b =2left ( a+b ight )) Where, The length of one side of the rhomboid is “a. Here are 5 best rhomboid exercises for defined back. The password here is rhomboids, those funny little muscles in your back. When you perform rows, try to. Trapezius: The trapezius (traps) is a large triangular muscle at the back of your shoulder. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Minor is located above major, both attach from the vertebrae to the scapula at the medial border of both scapula. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Squeeze your shoulder blades into one another and row the barbell to your abdomen. The posterior. Reclined rhomboid squeeze LUMACANG 58. S. Flare your elbows and squeeze your shoulder blades together at the end of each rep. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Related: The 8 New Rules of Back TrainingLoved the 3 Point Rhomboid Squeeze, Dorsal Arm Raise, and 4 Point Overhead Pulse exercises to counteract hunched shoulders and upper back. Avoid shrugging shoulders. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Sara Murdoch, AMFT; Somatic TherapyRhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakBusiness, Economics, and Finance. Thus, we selected 40% of MVIC, which was previously identified as optimal for shoulder external-rotator muscle exercise; participants who performed the same exercise with either 10% or 70% of MVIC could not. Focuss on gaining strength and power; Aim at learning calisthenics moves (modern gymnastic moves); Similar to gym workout but with own's body weight; Torches fat (but it is not the main goal) Always warm up (see examples below)A rhomboid is a 2D shape. Move 4: Mid-Trap Exercise. Gently hold the position for 3 to 5 seconds. Rhomboid Squeeze. Squeeze your elbows by your side, roll the shoulders blades down the back body and gaze forward. Prone Hip Extension. Hold the squeeze for 5-10 seconds, then release. Lower yourself down as you would a normal pushup. We all know “how much do you bench?” is a question that is commonly asked of someone who looks as though. I’ve had a lot of success releasing the chest muscles with a massage ball to get instant relief from neck and upper back pain. 13. 0 (2019/04/17) 38 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. Rhomboid Major is thin and flat and twice as wide as the thicker Rhomboid Minor which lies superior to it. Rhomboid muscle pain may be caused by overuse or injury to the muscle. Then, place the ball on the levator scapulae area and start to roll it and down the side of your neck (avoid the spine). False. Zumba and reformer training was practiced for 10. Repeat this exercise for multiple sets, gradually increasing the squeeze duration. The rhomboids are muscles in your upper back that sit under your trapezius muscles. Rhomboid pain can be felt in between your shoulders just under the neck and it can be severe. A very simple exercise designed to train the rhomboids and middle trapezius. 3. Lead with your elbows, keep your wrists straight, and. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Table of Contents show. Repeat ____ times. Control. They tend to get weak when we slump forward for extended periods of time. Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). As you push yourself back up, focus on squeezing your shoulder blades together. 8-12 repeat . Do 2 sets of 15 repetitions of this exercise. Lats. The website Study. Grab the barbell with a comfortable overhand grip. Then slowly lower your arms to the start position. Without regular rhomboid exercises, you may find it difficult to control your scapular properly. 2. Diaphragmatic Excursion (Breath out) – Muscle Contraction. Check out fuelled-by. Do this exercise in three sets, each one with eight to. Treatment for clicking, cracking and popping in the shoulder. 3. Begin in a plank position with your arms straight and your hands slightly wider than shoulder-width apart. If you have joint problems in your shoulder, the. This contracts the rhomboids just a little more. You can stretch your rhomboid muscles by bringing the shoulders together at the front of your. Bend your elbows until your forearms and upper arms form a sharp angle. Maintain a neutral spine, allowing your chest to rise slightly as you lift the barbell. What you want to do is really squeeze the rhomboids when in the retracted position. Study Reformer flashcards. Sit or stand with your arms at your sides. Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. They both do scapular retraction, and there is no position you can put yourself in to separate your middle trap (3rd head) from your rhomboids. Hold a dumbbell in each hand. rhomboid muscle: The major or the minor rhomboid muscle -- shoulder muscles. Sit on the floor with your knees bent and your arms extended i. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. The instructions below will walk you through the cable back exercise. Rhomboid muscles are a group of very thin muscles located in the upper back, which connect it to. The rhomboids and trapezius are muscles in the upper back that are responsible for pulling the shoulder blades down and together. Keep your back stable and use. Hold 10 sec. Starting from a quadruped stance, lift the pelvis into an inverted V while inhaling. The pressure you exert on the shoulder blades during the squeeze works on the Rhomboids, and Scapular Stabilizers. Summit Medical Group also suggests rhomboid spasm exercises, such as: Move 3: Pectoralis Stretch. Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!).