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  1. #1
    Registered User robert00paulsen's Avatar
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    Question Some good Exercises to work the Rhomboids?

    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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  2. #2
    Registered User Anticrombie315's Avatar
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    Originally Posted by robert00paulsen View Post
    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.
    That's still the traps. The rhomboids are underneath.
    I used to be 135 pounds, give me a break.

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  3. #3
    I rep what you max! XXX666's Avatar
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    row row row that bar till you get some growth
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  4. #4
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    Lightbulb

    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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  5. #5
    Mr. Gecko Kiknskreem's Avatar
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    Op, I believe you are talking about the spinal erectors, as the rhomboids are relatively small, deep lying muscles. They also actually go all the way up to your skull.
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  6. #6
    lol I dunno mybody001's Avatar
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    Originally Posted by XXX666 View Post
    row row row that bar till you get some growth
    lmao
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  7. #7
    Registered User Anticrombie315's Avatar
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    Originally Posted by Kiknskreem View Post
    Op, I believe you are talking about the spinal erectors, as the rhomboids are relatively small, deep lying muscles. They also actually go all the way up to your skull.
    Did you even look at the picture he posted?
    I used to be 135 pounds, give me a break.

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  8. #8
    'Defiant to Injuries' Ironlife's Avatar
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    For me i would say bent over barbell rows would be a very good developer of this muscle.
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  9. #9
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  10. #10
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    Originally Posted by robert00paulsen View Post
    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.
    face pulls and scapular retractions should serve you well OP
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  11. #11
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by Anticrombie315 View Post
    Did you even look at the picture he posted?
    No, I was reading quickly and missed it in my haste.
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  12. #12
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    Thumbs up

    Originally Posted by Al Swearengen View Post
    face pulls and scapular retractions should serve you well OP
    On the money!....Almost any type of horizontal pulling exercise with an emphasis on scapular retraction at the top of the movement will hit the middle of the back.
    Last edited by SquatTilYouDrop; 11-08-2008 at 08:14 AM.
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  13. #13
    Overtraining... heidt410's Avatar
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    Originally Posted by robert00paulsen View Post
    The only thing I know of is pullovers.
    that incorporates chest and lats.

    the traps are stimulated by rows, deads, shrugs.
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  14. #14
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    Originally Posted by XXX666 View Post
    row row row that bar till you get some growth
    This was my favorite song as a child .

    Definately hit the nail on the head. ROWS
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  15. #15
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    Originally Posted by SquatTilYouDrop View Post
    On the money!....Almost any type of horizontal pulling exercise with an emphasis on scapular retraction at the top of the movement will hit the middle of the back.
    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."
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  16. #16
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by robert00paulsen View Post
    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.
    Deadlifts and/or rack pulls will hit the area you have highlighted, which is the lower trapezius and a portion of the spinal erectors.
    CSCS, ACSM cPT.
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  17. #17
    HUGEbanks BB2K's Avatar
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    Originally Posted by Al Swearengen View Post
    face pulls and scapular retractions should serve you well OP
    X2 Face pulls have really worked well for me.
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  18. #18
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    Holy S**T!, that was fast.
    Thanks for all the advice guys I will definetely use it in the gym.
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  19. #19
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by robert00paulsen View Post
    Holy S**T!, that was fast.
    Thanks for all the advice guys I will definetely use it in the gym.
    FYI, the picture you posted was not the Rhomboids; therefore advice given to train rhomboids would not apply.
    CSCS, ACSM cPT.
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  20. #20
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    Deadlift and Row will get the results you want.
    Lift
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  21. #21
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    what muscles are u actually working out when doing face pulls. those andy body have a instrutional video on this.
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  22. #22
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    Yes. Definitely bent over barbell rows and deadlifts. Those two really developes the target area. I have seen growth myself. Make sure you really squeeze that area during barbell rows and keep constant muscle-mind connection.
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  23. #23
    ndn Al Swearengen's Avatar
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    Originally Posted by sepulvd View Post
    what muscles are u actually working out when doing face pulls. those andy body have a instrutional video on this.
    http://www.t-nation.com/readArticle.do?id=1426252
    ..............

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    Registered User sepulvd's Avatar
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    Originally Posted by Al Swearengen View Post
    thanks you very much mite add this to my workout
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    Registered User Sim882's Avatar
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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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    Originally Posted by Sim882 View Post
    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.
    I find this article very informative. Thanks for sharing.
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    Registered User Sim882's Avatar
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    Originally Posted by Majestyc View Post
    I find this article very informative. Thanks for sharing.
    Your welcome. I stumbled on it yesterday, and am eager to try this routine - I agree, its a great article. The only thing is I'm getting great results ATM, so its when I start seeing less results from my current routine.

    I may search for the rest of that t-nation series.
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    Originally Posted by Sim882 View Post
    Your welcome. I stumbled on it yesterday, and am eager to try this routine - I agree, its a great article. The only thing is I'm getting great results ATM, so its when I start seeing less results from my current routine.

    I may search for the rest of that t-nation series.
    What is your current back routine?
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    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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  30. #30
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    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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