I am looking for some good excercises to work the muscles that extend directly from your traps and run down the spine of your back. I am pretty sure theyre the Rhomboids. I attached a picture of what I am talking about anybody got some Ideas. The only thing I know of is pullovers.
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11-07-2008, 07:10 PM #1
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Some good Exercises to work the Rhomboids?
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11-07-2008, 07:16 PM #2
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11-07-2008, 07:47 PM #3
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11-07-2008, 07:51 PM #4
Exercises for the general back, lats, posterior deltoids and lower trapezius would target the rhomboids.
Any variation of row would hit the rhomboids very well.
Barbell Bent-Over Row: http://www.exrx.net/WeightExercises/...ntOverRow.html
Cable Seated Row: http://www.exrx.net/WeightExercises/...SeatedRow.html
Dumbbell Bent-Over Row: http://www.exrx.net/WeightExercises/...ntOverRow.html
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11-07-2008, 08:07 PM #5
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11-07-2008, 08:08 PM #6
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11-07-2008, 08:08 PM #7
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11-08-2008, 01:11 AM #8
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11-08-2008, 01:20 AM #9
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11-08-2008, 06:22 AM #10
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11-08-2008, 06:27 AM #11
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11-08-2008, 06:32 AM #12
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11-08-2008, 07:40 AM #13
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11-08-2008, 08:12 AM #14
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11-08-2008, 09:01 AM #15
This
But... I'm not big into bodybuilding so maybe I don't understand it but the Rhomboids are deep to other muscles in your back that have the same exact function. Why try to emphasize it when you can do pulls that are going to work them anyway? You aren't going to be able to see your rhomboids aren't going to be more "visible."Force Factor Log: http://forum.bodybuilding.com/showthread.php?t=142378451&p=833477401#post833477401
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11-08-2008, 09:03 AM #16
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11-08-2008, 09:08 AM #17
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11-08-2008, 09:15 AM #18
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11-08-2008, 09:19 AM #19
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11-08-2008, 10:46 AM #20
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11-08-2008, 04:05 PM #21
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11-08-2008, 04:11 PM #22
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11-08-2008, 08:35 PM #23..............
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none but ourselves can free our minds
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11-09-2008, 02:28 PM #24
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11-09-2008, 03:32 PM #25
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Do a variation of spider rowing: see http://www.t-nation.com/free_online_...specialization.
You may find this article generally helpful.
You could do it as in the photo, or standing pulling at the same 45 degree angle but from a higher starting point.
Experiment and doing it strictly, slowly, feeling peak contraction/retraction of shoulder blades at end.
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11-09-2008, 03:58 PM #26
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11-09-2008, 04:32 PM #27
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11-09-2008, 04:36 PM #28
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05-20-2010, 02:51 PM #29
You can target your rhomboid muscles alone without letting your traps pitch in to do most of the work. Take a band, tie it down to something shoulder height, grab it with one hand and bring your shoulder back and downwards making sure your traps and lats aren't tensing up. It is hard to tell when they get fatigued because your mind is never really concentrated on working them. This isn't going to make you toned or jacked, but it will build up those muscles to give you a healthy posture which will help you in avoiding injury. Taking the time to work this will pay off in the long run not just in athletics but in life. Even when you are 80 and laughing at the other old farts with back problems
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05-21-2010, 07:17 AM #30
The upper back is a weird confusing monster that shall attempt to hypnotize us.
People create specialized pulling movements to hit the lats, to hit the posterior deltoid, to hid the middle traps, to hit the rhomboids...
They all look incredibly similar to me so it's confusing =( I mean... they're all kinda synergistic right? When you pull it involves tension crossing from the arm to the spine, that can happen directly (as with lats) or through going through the scapula, in which case you have the post delt connecting the humerus to the scapula and...
I gotta go read some anatomy, I can't figure out the diff between rhomboids and traps, all seems like scapular retraction... I mean I get the whole 'upper trap does elevation, lower trap does depression' thing of course...but what the middle traps do and what the traps do as a whole when working together (with upper/lower canceling out each other's up/down pull if they're equally as strong) is retraction right?
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