Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. 1. Sit straight with your arms on your sides. Wide Grip Pull-Ups: Hang from a pull-up bar with your palms facing away. [deleted] • 6 yr. Chest-Supported Row. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Dips. Cable Row. bruising. 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). Place. The trapezius, rhomboids, and latissimus dorsi muscles are responsible for retraction. Hold one second and slowly let the hand rotate to the starting position and repeat. Pull your elbows back and squeeze your shoulder blades. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. at the same height and parallel to the floor. Lifting heavy objects. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight. Repeat 10-12 reps for three sets. I would like one or two more workouts for this target area so I would appreciate comments on Pure Strength BB&A, S&H Chest & Back, and the new Gym Style Back workout. Draw your shoulders blades back and squeeze them together. . rhomboid squeezes chin tuks wall angles median/ ulnar A conservative approach for a rotator cuff tear? pendulums- against a table, hanging arm, using body Bear hugs serratus punches- push up, protracting Stretching (pain free arc of motion) Towel internal rotation (behind the back Cane stretch (safe overhead flexion, leading arm pulls weak arm. Learn how to do this exercise: Rhomboid Squeeze. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. Make sure your shoulders stay above your hips. Incline Pull-ups. This is a popular exercise for strengthening the trapezius. Step 3. This workout also leads to developing good abs. Attach a rope handle to a cable machine at face height. I’d specifically do rhomboid. Then, gently forward bend your head to feel a deep stretch. Pause at the top, squeezing your back and shoulder muscles; Slowly lower the weight back down until your arm is extended; After performing the desired reps with this arm, switch to the other arm and repeat; Why: Dumbbell single-arm bent-over rows will work your latissimus dorsi, biceps, trapezius, and rhomboids. I am in a hunting league and everyonce in a while get where I cannot seem. The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. Take a breath in, return to the starting position, and repeat. Tighten the rhomboids by squeezing the shoulder blades as hard as possible, and ensure that the exercise. Upright row. . Reach your left arm across your chest and hold your right shoulder. A muscle spasm comes on quickly. Initiate by squeezing the shoulder blades back and then pull your elbows back. Then give resistance to diagonal extension. When the muscle fibers are stretched or torn, a strain or injury results. Emphasize the. Rhomboid major is the larger of the two, and rhomboid minor is located just above it. When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000005. Rhomboid squeezes (reverse flies) are excellent for helping to strengthen the rhomboids which sit between the left and right shoulder blades. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Try to squeeze the shoulder blades back together like you would a pencil. Keep your palms facing inwards (towards you). Return toRhomboid squeezes. Learn how to do this exercise: Rhomboid Squeeze. Raise your shoulders as high as you can to lift the weight. BoardsOfCanadia • 1 mo. of a tendon. PROCEDURE:. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Maintain control and a slow and steady pace throughout the movement to maximize impact. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. Thank you for watching my video. comShoulder Blade Squeeze. Rhomboids. Squat variation: 3-5 sets x 3-5 reps. Some health conditions can also cause rhomboid muscle pain. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Raise your arm to the side, and keep the cable handle level with your shoulder. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". X32 Second : Knee Push-upI'm going to do 30 push-ups and do 2 and a half minutes of planksThen ask your patient to horizontally extend the arm and resist the movement. The face pull exercise is one of the best exercises to target the rhomboid muscles. Squeeze your shoulder blades and hold for 5 seconds. Repeat 10 times. Then slowly lower your arms to the start position. Do 2 sets of 15 repetitions of this exercise. Brachial Plexus. To activate your rhomboids, squeeze your shoulder blades together. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Lower the weight back to the start position as you inhale. A rhomboid is often confused with a rhombus. These movements focus specifically on improving the integrity and strength of the muscles around the shoulder blades. Set an adjustable bench at an incline that allows full stretch of the arms at the bottom of the row. A more serious injury can take several months to recover. Today I…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateHere’s an example of a middle-trap workout that uses this spreadsheet and Renaissance Periodization Trap Training Tips as a guide: Week 1 – 10 sets. This guide lists 11 effective rhomboid exercises that can strengthen your back. The primary muscles responsible for keeping your spine correctly aligned in the bent-over or hinged position are your erector spinae. . Start with a resistance band attached in front of you. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. reclined rhomboid squeezes X 14 supine push up X 8 reclined rhomboid squeezes X 12 supine push up X 8 child's pose, 30 seconds. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. Goal: Increase strength of scapular stabilizing . ”. Repeat 5 times. Workout (ABC, ABC format): Level 1: Standing (or sitting for Group 2) Group 1. Learn how to do this exercise: Arm Raises. If they are strained or torn, they may spasm (tighten up). Bend your knees and place flat feet on the ground. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. As CF patients display reduced exercise tolerance and complaints of fatigue and dyspnea, even after minimal exertion, the present study utilised a supervised 20-minute, 5 days per week (Monday through Friday) progressive RT program for four weeks18 with elasticated resistance bands (Thera-Band®) targeting large muscle groups, since such bands. The thing is, I don't know who first came up with it. to rhomboid squeezes Hold center for sumo with side to side lat pull Side step chair with weights Add delt raise for shoulder work Stretch Shoulder stretch Overhead tricep stretch Chest opener Shoulder/instability:take wide pushups at barre Shoulder/instability:take tricep pushups at barre Hips:keep foot down in pistol Instability:work at barreStand with good posture, squeeze shoulders back. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. Hopefully you can use these short, exercise videos. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. I’ve never had that kind of effect from 1 arm rowsBrittany LaNae gettin that back growing tonight!!! Concentrated on deep lat and rhomboid squeezes and got her to really focus on pulling with her lower. Try to squeeze the shoulder blades back together like you would a pencil. Pushup. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Rhomboid minor originates from the nuchal ligament and spinous processes of the seventh cervical (C7) and first thoracic (T1) vertebrae. The rhomboid was classified by Janda as a fast-twitch muscle or what he called a “phasic muscle. 32 No. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Convert documents to beautiful publications and share them worldwide. SHOULDER ANATOMY External Rotation Attach theraband to a stable object at waist levelThe rhomboid minor and the rhomboid major are a pair of upper-back muscles which are hidden by the trapezius. 30sec each. Gildenhuys GM's 10 research works with 188 citations and 4,814 reads, including: Variances in the body composition of elderly woman following progressive mat PilatesPak J Med Sci 2016 Vol. Hold this position for 10-15 seconds before releasing. Take a deep breath and lift your shoulders up to slowly rotate. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. 2. But an over-emphasis on squeezing the shoulder blades and using the rhomboids as prime stabilizers is not the. Again, lie down on your back then lift up your head to gaze at your feet. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. aasa krta hu ki aap log harroj meri he tarah exercise ko follow krte hoge. Pull-Ups. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. The rhomboids connect your scapulae to your thoracic spine. e. Rhomboids stretch 1 : Rhomboids stretch 1. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. You can strengthen your back and improve postural stability by using dumbbells to strengt. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. The primary function of the rhomboids is to assist in the movement of the scapula. Find an empty patch of wall, place the. More training advice can be found on our website, as well as and event finder, free personal training and much more. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. . There are two rhomboids: major (largest) and minor (smallest). Horizontal Pull: Effective Upper Back Training. Then raise your arm to the side at shoulder height, then put them down. Raise your arms straight out in front of you to form the letter “I. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows. Now pull your shoulders forward like reach out until you feel your scapulae pulling away from each other. 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. Cervical Plexus, Brachial Plexus. The variations use dumbbells. Keeping your elbows high, pull the band towards your face, squeezing your shoulder blades together. Meanwhile, your right hand remains down by your side. 14 Standing Rhomboid Squeezes – This is a great exercise to learn exactly what we mean when we say “working against yourself”. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Show Instructions. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. This is "How to Do：RECLINED RHOMBOID SQUEEZES" by Abhishek Shamkuwar on Vimeo, the home for high quality videos and the people who love them. The rhomboids (both major and minor) originate from the spine and help to anchor the scapula to the back. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. A doorway or squat rack-assisted rhomboid stretch is what this is. Itching around the anus. Start with a resistance band attached in front of you. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. Reclined Rhomboid Squeezes - Sit in a reclined position (as far back as you need to to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backwards, focusing on squeezing those shoulder blades towards one another. Pull the dumbbell up to your ribcage. Still keeping the shoulders. Hmmm? Jump to Latest FollowAgain, lie down on your back then lift up your head to gaze at your feet. 1. B. Then raise your arm to the side at shoulder height, then put them down. Dumbbell Upper Body Workout Plan Floor Press Throwing motions. 1. Dumbbell rows effectively work your back muscles, also known as your rhomboids. 😊Follow our coach to correct your position and train effect. After that time, the blood clot will be slowly reabsorbed. I also struggled with push-ups because I don’t normally do them, so they were difficult even though I used my knees instead of my toes. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Pause, then slowly lower your arm back to the starting position. Fire your rhomboids (back) and rotator cuff muscles to pull the resistance band straight back across your chest, like shooting a bow and arrow. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. The rhomboids are active in most pulling movements where you emphasize squeezing the shoulder blades together. 1. Sit on the floor with your knees bent and your arms extended i. Repeat this excise. Place your closest hand on the bench. Slightly lean your torso back. Benefits of Dumbbell Rows. Band Pull-Aparts. This move. Rhomboid Squeezes. Lift your arms pointed in front of you. You will then lie on your back for chest work, bench presses with some tempo variation, chest flies and a move Nancy calls scoops are part of this segment. Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Now that the form has been outlined, it is important to consider assistance work. What is a shoulder squeeze? In this article, we will discuss how to put together an effective rhomboid workout and then provide step-by-step instructions for the following best rhomboid exercises for a strong and sculpted back: Band Pull-Aparts. In this exercise, you have to stand with your feet shoulder-width apart. Study with Quizlet and memorize flashcards containing terms like sternoclavicular joint, acromioclavicular joint, scapulothoracic joint and more. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). Repeat 10 times. Keep your arm straight during the exercise. Developing this muscle in the middle of your upper back will balance your workout and help you stand taller. Relax shoulder. Squeeze your shoulder blades together at the top of the row. Face pulls can be used in the same context as band pull aparts; being either a great warm-up exercise or as a. jpg: 15-May-2021 18:39: 31. 3. Raise your arms to the sides at shoulder height, then put them down. Primary Actions: elevation, upward rotation. 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. Squeeze the upper back muscles and hold for a second. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Pull the dumbbell up to your ribcage. Walkdown Plank + Slaps: Stand tall, bend down walk with your hands come to a plank position slap on your shoulder. 3. Draw your elbows back while squeezing the shoulder blades together. Upper back muscle spasms are frequently caused by strained rhomboid muscles, notes Heather Broach, PT, DPT, a physical therapist at Hinge Health. 12. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. [deleted] • 6 yr. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 1. Improve your posture by strengthening your Rhomboids with dumbbells. Squeeze at the midpoint, and then slowly lower under control to the starting position. Now, pull down, stretching the band until it gets right. Keep your palms facing inwards (towards you). “To get the most out of your pull-ups, make sure you are straightening the arms all the way down into a dead hang position on the descent,” Dr. You can also try this with dumbbells or a barbell in your hands. Study Reformer flashcards. Focus on squeezing your shoulder blades together and pausing for a second. 2. Stay in this position for few seconds, relax your shoulders and repeat. It makes an A-shape, from where the name arrives. Step 7 Scapular Adduction and Abduction. 5. It makes an A-shape, from where the name arrives. Squeeze the shoulder blades together, hold for a few seconds, and release. Relax and return to the starting position. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. Ventral raises. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Repeat for 10-12 reps. Last modified: 2014-06-09. I strongly suspect that someone's already invented this movement and that it probably already has a name — a normal name. As you inhale, imagine holding a pencil in place between your shoulder blades by squeezing them together. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. pectoralis major, and pectoralis minor muscles are responsible for protraction. . . 3. Cable Seated Rows. If you have joint problems in your shoulder, the. Control the band on the way. Then you will do double arm rows, then combining then with tricep kickbacks and finishing out with rhomboid squeezes. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. Rhomboid minor sits a little higher, attaching from the nuchal ligaments and spinous processes of C7-T1 to the medial border of the scapula. 4. Body For Everybody. . 7K likes, 112 loves, 57 comments, 2. Strengthening Exercise : 1. Push. An icon used to represent a menu that can be toggled by interacting with this icon. It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. 1. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. . In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. The origin of the rhomboid muscles is from the spinous processes of the. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. Squeeze the upper back at the top of the position before lowering back down. How to do – Take a standing position and your feet around hip-width apart. 458 Likes, TikTok video from tundetnt (@tundetnt): "Day 3 200 skips 10 rollers 20x2 Arm Raises 14x2 Rhomboid Pulls 20x2 Side Arms Raise 14x2 Knee Push-Ups 10x2 Inchworms 60sec Side-lying Floor Stretch 20x2 Arm Scissors 12x2 Prone Triceps Push 12x2 Reclined Rhomboid Squeezes 60sec Child Pose #TNT30daysWorkoutChallenge 💪🏾🏋🏾♀️ After we. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Stand in a neutral position, your arms at the side of your body. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25. Biceps triceps rhomboid shoulders chest. Barbell Bent-Over Row. Assistance work. Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. See: illus. Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. Dumbbell jerks. squeezing your shoulder blades together at the top. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateTransform your back and shoulders with our Day 18 advanced workout. . Start with arms stretched out in front of you, and bring them straight out to your sides, squeezing shoulder blades together at the end of the movement. This is typically seen with a slumped posture when. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. Hopefully you can use these short, exercise videos. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Testosterone reader John Paul Catanzaro – who also happens to be a pretty good writer – took us up on our offer and sent in the following two movements. Hello doston aaj mai reclined rhomboid squeezes exercise krne wala hu. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderhome workout🏋🚴. These are muscles in your upper back that connect the inner part of your shoulder blades to your spine. Sit on the ground. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Since everyone is built differently with unique limitations,General Archery Discussion. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. Roots of the plexus are formed by spinal nerve roots of C5-T1. Doing this routine made realize my favorite bodyweight upper body exercises: Arm Circles, Rhomboid Squeezes, Wall Push Ups. Massage Therapy Balls; Massage Ball Kits & Bundles; Books & Accessories; Gift cards; Wholesale; Roll Model® Starter Kit Featured Product;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). The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Benefits of Dumbbell Rows. They act to rotate the scapula. no yet finish app that allows you to customize and follow your workout desired routine. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateThe rhomboid is a small, triangular muscle that lies deep to the trapezius muscle and is located between the shoulder blade and the spine. Pull-Ups. External Rotation With Arm Abducted 90° _____ Main muscles worked: Infraspinatus and teres minor You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBelow: 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. 2. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Many clients, unless engaged in regular exercise or sporting. They act to rotate the scapula. Repeat 3 times. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. Side Pushups: Lay on one side of the body. Arnold presses. Day 1. . Band pull-aparts are a great way to build strength and stability in the rhomboids and are one of the best upper back workouts for the muscle group. Work up to a weight you can row 8-12 times. Hold the squeeze for 5 seconds, then release. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. A minor injury will usually resolve in a few days. Prone lateral raise. Perform two sets of 10. Squeeze your shoulder blades into one another and row the barbell to your abdomen. It inserts at the scapula's medial border near the base of the spine of the scapula. Trapezius, rhomboid, Levator Scapulae. How to Do It: Begin standing with a good posture. Sit on a crouching way as far as you can manage. The 3 most common BP errors are considered below. Repeat the exercise. Rhomboid squeeze, exercise 3 in our upper body circuit for chronic pain. Bend your elbows until your forearms and upper arms form a sharp angle. The pain will be at its worst for the first 24 to 48 hours. Masi explains. How to Do：RECLINED RHOMBOID SQUEEZES – YouTube. . Raise your arms in front of you and pull them back until your elbows make a right an. Go light, and really focus on squeezing your shoulders back and together. The half-kneeling archer row is all about the details. Step back to create tension in the band. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. As the exercise becomes10 reclined rhomboid squeezes (video link here if you need to check) 10 tricep dips – best on a dining chair if possible ; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts – superwoman pose 🙂 (each side) 10 plank side walk (each side) 50 jump rope or jumping jacksSqueeze your shoulder blades together at the top of the movement. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. . If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. Pull your shoulder blades down and relax. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. This will ensure your shoulders stay back and the row comes from your back and not your shoulders coming forward. How to do Rhomboid Pulls. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. The world judged her. Squeeze the shoulder blades together, hold for a few seconds, and release. The instructions below will walk you through the cable back exercise. .