1. The seated spine curl requires spinal flexion. Lie flat on your stomach on a mat or bench. Avoid shrugging shoulders. . You can even just focus on the retraction phase of a row instead of fully. Keep your elbows soft, but form 90 degree angles. The trapezius, rhomboids,. Repeat 10 times . Repeat for 10 reps. 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. Squeezing the shoulder blades while lifting the dumbbells ensures that you don’t hurt your shoulder blades in the long run. Band Pull-Aparts. Take a breath in, return to the starting position, and repeat. . Relax shoulder. You don't need to feel the muscle burn to ensure it works. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). “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. Don't slam the. With exhalation lift all four extremities off the mat, thinking long. Extend your shoulders to the front and squeeze your shoulder blades to bring yourself up. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. It is thought that the sound comes from the formation of tiny gas bubbles in the fluid within the joint (the synovial fluid. Working out your shoulders and back with weights. Engage your lower. 2. To begin, simply lie on your back. Right Side Arm Push Up 5. The middle traps, rhomboid major, and rhomboid minor muscles function to assist with scapulohumeral rhythm or coordination of your shoulder blade with your arm movement. Learn how to do this exercise: Reclined Rhomboid Squeezes. I have now had it for around 6-7 months. Rhomboid pain can be caused by a variety of factors, including poor posture, overuse, muscle strain, or injury. Stand or sit by keeping your arms close to your body. BURPEES -GALLUR. Step back to create tension in the band. These five exercises help strengthen the rhomboid muscles and improve your posture. Step 4. Client lying in the side-lying position. The rhomboids connect your scapulae to your thoracic spine. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. To emphasize your lats, imagine pulling your elbows to your hips. Hold this. Hold for ____ counts. Grab the dumbbell with your working hand. A strain is an injury in which muscle fibers or tendons are stretched or torn. Face Pulls 3. Sitting in a chair, or standing with feet shoulder width apart, raise the band above your head with one end in each hand. Draw your navel up and. Lock the elbows and perform the movement by retracting the shoulder blades. Press into your hands, pushing away from the ground. Hold this position for 6 seconds. Set the rope attachment so the pull comes eye-level. 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!). The dorsal scapular nerve (DSN) is a motor nerve arising from the ventral ramus of the C5 nerve root. Their purpose is to move the shoulder blades toward the spine while maintaining shoulder posture and also to help raise the shoulder blades. Insertion: vertebral edge of scapula. Assistance work Now that the form has been outlined, it is important to consider assistance work. Stretching: Sit upright in a chair and make sure that your posture is correct. While you keep your shoulders down and shoulder blades together, squeeze your core. 12. The rhomboid flap is a flap of skin and subcutaneous tissue that is rotated around a pivot point, X, (Fig. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. Finally, bring your arms down and out to the sides to make your body a “T” shape. The Rhomboids are two muscles – Rhomboid Major & Rhomboid Minor. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. 😊Follow our coach to correct your position and train effect. exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. Summary. B. 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. To emphasize your traps/rhomboids (upper back), use an overhand grip and flare your elbows out to the side at 45-60 degrees. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. retraction relies on the rhomboid major and minor muscles. The 3 most common BP errors are considered below. You should feel a gentle stretch between your shoulder blades. Hips are up, bar is bent, with scapula retracted (rhomboid squeeze). This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Make sure your shoulders stay above your hips. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. scapula The Rhomboids are two muscles – Rhomboid Major & Rhomboid Minor. You can also try this with dumbbells or a barbell in your hands. 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. Drop your chin toward your chest. Neck Extension (Reverse Chicken Peck) – Bar Squat. Engage your mid-back, squeezing your shoulder blades together. For the quads we do the Wall sit which uses body weight. Bend your knees and place your feet flat on the floor. Let the arm dangle off the side of the bed. Published on January 2017 | Categories: Documents | Downloads: 38 | Comments: 0 | Views: 167 of 12UPPER BACK (RHOMBOIDS) Here’s a variation of the previous upper back move, which targets the rhomboids. My goal is to give everyone the tools they need when it comes to fitness. I also do the seated row and rhomboid squeeze. With your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. Upright row. The levator scapulae’s primary function is to elevate the scapula (shoulder blades). Hmmm? Jump to Latest FollowSqueeze your abs and glutes to keep your core tight. Step 1. Pause briefly at the top, then lower your arms back down. Assume a staggered stance with your outside leg extended back. Adult Advisor 2015. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. Follow the muscle until you reach the end of your shoulder. Do 2 sets of 15. You can stretch your rhomboid muscles by bringing the shoulders together at the front of your. Keep your back stable and use. Step 3. Rhomboids Stretch. Squeeze your shoulder blades back and together at the top of the rep. Feet are firmly planted, quadriceps, adductors and hamstrings are locked in and tense (whole body press). Rhomboid squeeze, exercise 3 in our upper body circuit for chronic pain. The arms are bent at the sides at chest level. Engage your lower. Gently stack your arms with your left hand over the right hand. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. How to do Reclined Rhomboid Squeezes. Repeat. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. A muscle spasm is an involuntary contraction of the muscle. Strengthening Exercise : 1. Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. “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. Side arm raise. 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. . Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Action: pulls scapulae toward each other. Make sure your shoulders stay above your hips. More training advice can be found on our website, as well as and event finder, free personal training and much more. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing. Rhomboid Squeeze: Start by sitting or standing upright with your arms by your sides. This flap is most commonly used to fill skin cancer defects of the head and neck region. Focus on squeezing the shoulders blades back as if to squeeze a pencil between them. Stand in a neutral position, your arms at the side of your body. 5. False. Though like I said the rhomboids also help adduct the scapula. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. This rear delt exercise works the deltoids and the latissimus dorsi, rhomboid, and trapezius muscles for. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. Seated Cable Rows 5. They act to rotate the scapula. What you want to do is really squeeze the rhomboids when in the retracted position. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Maintaining a neutral arch in your lower back, squeeze your shoulder blades together and lift the bar, so the plate touches your chest;. Make sure to squeeze the shoulder blade down and back. The flap's pedicle maintains subpapillary and sub-dermal vascular plexuses to provide superior results when compared to skin grafts of similar size and location [12,13]. Lift your shoulders up and hold for about 5 seconds. mongrel_911 July 30, 2021, 3:33pm 9. The. See: illus. Methods. The pain will be at its worst for the first 24 to 48 hours. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretching the tubing for resistance. This will squeeze your shoulder blades. 2. Pre – assessment taken were sitting medicine ball throw test for a) 1-3 weeks: Standing Shoulder Press, strength, closed kinetic chain upper extremity Chest Fly, Triceps French Press, Biceps stability test for agility, plate tapping test for Curl, Rhomboid Squeeze speed and Kerlan Jobe Orthopedic Clinic b) 4-6 weeks: Trunk Twist, Reverse. Hold 15 to 30 seconds; then repeat three times. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. The Anatomy Of The Rhomboids. 12. Lift your arms to shoulder height and squeeze your shoulder blades together at the top. Open Rhomboid Squeeze (Cross Straps) 1-2 Spin . The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. The first is to assist in the rotation of the scapula. comRhomboid Squeeze: Sit or stand with your back straight. 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. 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. 4 As the limb is elevated, the scapular center of rotation mi-grates proximally and laterally from the midportion in the first 30° of ele-vation toward the glenoid base in theYou also want to train the large diamond-shaped upper-back muscle called the trapezius and the rhomboids, positioned at the back of the shoulder blades and responsible for scapular retraction. ) It can happen in any of your joints but is most common in your knees, fingers, and, of. So if you mean upper and middle trap sections do more pulling exercises where the cable is coming from chest height or higher. This is by far my least strict pulling exercise, and because I aim for high reps slightly beyond the point of form breakdown, scapular retraction decreases as I get into my 3rd set and beyond (typically). Squat variation: 3-5 sets x 3-5 reps. Pull the band towards your face, keeping your elbows high and your shoulders down. The higher you pull, the harder you should squeeze your shoulder blades together. Rhomboid press. Exhale and round your spine up towards the sky to come into cat pose. 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. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. Scapular pinches: Squeeze shoulder blades together and hold for 3 seconds. -lift leg 4-6 inches from floor while keeping knee straight. Begin in a plank position with your arms straight and your hands slightly wider than shoulder-width apart. . 3. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. The pressure you exert on the shoulder blades during the squeeze works on the Rhomboids, and Scapular Stabilizers. Repeat 12-15 times. Standing Rows; - For Rhombooids - For upper cross syndrome and postural syndrome. How do you squeeze rhomboids? 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. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. Squeeze your shoulder blades back and together, and pull your elbows su. 1. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. It is a common complaint among people who spend long hours sitting or hunching over a desk, as this can cause tension and strain in the rhomboid muscles. 3. Sit on the floor with your knees bent and your arms extended i. 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). Concentration Control Centering Breathing Flowing movement . The rhomboids, located between your spine and shoulder blades, squeeze your shoulder blades together. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Reclined rhomboid squeeze LUMACANG 58. Pull the dumbbell up to your ribcage. Push & Slide. Gently hold the position for 3 to 5 seconds. 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). 142K views, 2. Squeeze shoulder blades together. Squeeze your shoulder blades and keep your core tight. Are the rhomboids under the trapezius? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. In this guide, we show you the best rhomboid exercises for pain and gains. It's a hybrid that directly pulls in the direction of the rhomboid fibers. 2. Rhomboid proteases are the largest family of enzymes that hydrolyze peptide bonds within the cell membrane. The higher you pull, the harder you should squeeze your shoulder blades together. Backward Arm Circles 8. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. It helps you lift and lower your shoulder. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. 0 (2019/04/17) 38 Variables Variable Definition Example Direction The way you are facing Face the front of the room Face the back of the room. Treatment for clicking, cracking and popping in the shoulder. Squeeze your shoulder blades together while keeping your elbows nearly straight (allow a soft bend) as you sweep your arms back behind you as far as possible and slightly upward to really target the rhomboids. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Rhomboid Squeeze (Crack the Walnut) – Bench Press Decline. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. Hold one second and slowly let the hand. Lead with your elbows, keep your wrists straight, and. Stand facing an adjustable pulley machine set to slightly above head level. Step 1. Aims: During regular training, players sustain injuries on a regular basis. This is typically seen with a slumped posture when. Though not as flashy as other muscles of the back, the rhomboids are a group of deep intrinsic shoulder muscles that play an integral role in controlling the shoulder girdle and scapula. Do rows help rhomboids? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Hold the squeeze for 5-10 seconds, then release. Do 2 sets of 15 repetitions of this exercise. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Rhomboid Push-Ups. The website Study. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. Free Online Library: Shape up South Wales: Exercise of the Day --Rhomboid Squeeze. The upper end of the rhomboids sit relatively high on the back; almost in the middle of the back at. 3. The rhomboids and trapezius are muscles in the upper back that are responsible for pulling the shoulder blades down and together. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. Wall Walk. b) Squeeze your shoulder blades together at the top of the rep. Trapezius myalgia (TM) is the complaint of pain, stiffness, and tightness of the upper trapezius muscle. Rhomboid Squeezes: Sit or stand with shoulders relaxed. The other is the retraction of the shoulder blades, where you pull them together behind your back. Let me know in the comments below what you think about Quick Arms. About. Clamshells. Squeeze your rhomboids with shoulder retraction. Squeeze the shoulder blades and elbows together to complete the motion. Face Pulls. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Required. 1. I can generally tell when I have hurt the muscle, so cease training and employ the RICE. Starting on your left. This move. Rhomboid proteases are the largest family of enzymes that hydrolyze peptide bonds within the cell membrane. Exhale and raise both hands up above you until your biceps. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. The password here is rhomboids, those funny little muscles in your back. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Hold this position for 6 seconds. Exercise description. ago. Place your right hand over your left hand and extend your arms in front of you and lean forward slot to feel a stretch between your shoulder blades. 3. Home workout for women: reclined romboid squeeze - YouTube ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix. Squeeze Prone, Prone Hip Extension, Prone Back Ex tens ion, Cat Stretch, Side Bend Prep, Spine Stretch, Rolling Like a Ball. 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. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. at the same height and parallel to the floor. Squeeze your shoulder blades together at the top of the row. Trapezius: The trapezius (traps) is a large triangular muscle at the back of your shoulder. It’s sometimes referred to as shoulder blade pain or upper back pain. Do rows help rhomboids? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Stack your hands under. 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. Forward Arm Circles 7. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Sit in a reclined position with your knees bent, hold your abs in tight. Shoulder. Enjoy that. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Attach a rope handle to a cable machine at face height. Lats. (Muscles of the Trunk) See also: muscleFly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. On an inhale, push up with your hands while lifting your torso and hips off of the mat. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Arms: frontal raise into rhomboid squeeze, back in & down 8x; Continue with basics, no weights for a short rest; Feet: basic left; Arms: alternating frontal raise right/left, 2 lateral raises 16x; Pick up 8-10 pound weightsFor any variation, squeeze your glutes, quads, hamstrings and calves to activate those supporting muscles and keep your body in one long line. Gallbladder problems include gallstones, infections, and blockages. Rhomboids assist with the function of the shoulder blades, which includes scapular retraction, scapular downward rotation, and scapular control by anchoring the scapular. JUMPING JACKS-GALLUR 66. Grab the dumbbell with your working hand. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. The two rhomboids lie deep to trapezius to form parallel bands that pass inferolaterally from the vertebrae to the medial border of the scapula. The two rhomboids lie deep to trapezius to form parallel bands that pass inferolaterally from the vertebrae to the medial border of the scapula. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Sit or stand with your arms at your sides. 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. Remove the barbell from a rack in order to safely assume the starting position, standing tall. Therapeutic Exercise Foundations and Techniques 6th ed. 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. To begin, simply lie on your back. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. Raise your arms straight out in front of you to form the letter “I. 2. The upper end of the rhomboids sit relatively high on the back; almost in the middle of the back at shoulder level. How to do Rhomboid Squeeze. To activate your rhomboids, squeeze your shoulder blades together. You have weak upper back 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. Lie on your stomach and squeeze your rhomboids by bringing both your shoulder. More training advice can be found on our website, as well as and event finder, free personal training and much more. Contract your rhomboids with a scapular squeeze. I am in a hunting league and everyonce in a while get where I cannot seem. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Each purpose goal Rhymes with goalI’m 70# at 27. 2. While successful outcomes have been reported in a range of anatomical locations and pathological defects such as in spina bifida, burn. At 90° abduction, significant differences between the two groups were not observed. General Archery Discussion. Kisner C, Colby LA. Repeat this exercise for multiple sets, gradually increasing the squeeze duration. The rhomboid muscles are responsible for abducting and depressing the shoulder blades. Move 4: Mid-Trap Exercise. Your rhomboids are crucial for upper back stability and posture, and allow you to pull your shoulder blades together. Joined May 13, 2016 Messages 7,869 Reaction score 3,822 Location Midwest. Repeat three times for each set. Prone Y Raises. Contract your rhomboids with a scapular squeeze. Relax and return to the starting position. It's not quite a row and not quite a pulldown. Keep your legs and your body still as you are pulling the elastic band. Live It,. They partially envelop the levator scapulae inferiorly. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. Benefits of Dumbbell Rows. Top 7 Rhomboid Exercises For example, exercises like bench press or rows need stability in your upper back and shoulders. Whether you are at the local health club, crowded around the BP to see who the strongest person on the team is, or just simply the one with the most ‘upper-body’ power. Manual contacts on the pectoral muscles and coracoid process anteriorly and on the lateral border of the scapula posteriorly. Pause, then slowly lower your arm back to the starting position. Although discovered to be serine proteases only a decade ago, rhomboid proteases are already considered to be the best understood intramembrane proteases. Shoulder blade squeeze 2. In this pain, sudden movements of the arm, the trauma of muscles, or excessive strain can damage the rhomboid muscle that causes the pain and stiffness just below the neck between your scapulae. Read more: How to Do Single-Arm High Cable Rows. Exercise description. Think of sitting. This creates a harder "squeeze," particularly in your lower lats. Along with the posterior rotator cuff and lower trapezius muscles, these help to support your shoulder blades. Lie on a chest-supported row machine and let the arms relax. turducken July 30, 2021, 4:28pm 10. Push back up and return to the starting position. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. Squeeze your shoulders down and back to fix your scapula in position. Repeat 10 times. Pause, and release. a) With your arms slightly bent, contract your rear deltoids to bring the dumbbells up and out to your sides. As you press, focus on squeezing the dumbbells together forcefully. Keep your hands on your side, and extend towards the floor. rhomboids, improving posture, strengthening the shoulders, and preventing injury or muscle strain. Place each hand into one of the center CLX loops, keeping your hands open; Stand in an athletic stance with your arms out in front of you and a slight bend in. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. Table of Contents show. That means you're doing all the pulling with your biceps, which should only be a secondary. ago. Shoulder blade squeeze: - Scapular retraction - Rhomboids - Squeeze your shoulder. 3. Tips: Pull your shoulder blades back, and together ( scapular retraction ), and then squeezing them together is the most effective way to train the rhomboid muscles. You. head to toe, with your feet about shoulder-width apart. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. Hi, Male, 5"7, 69kg. 1. If you have a hard time engaging the muscles to retract your shoulder blades, you could try to activate them by using a band pull apart prior to squatting: 4. Pushup. 2. Repeat for reps. 45 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Jordon Denfeld Personal Training: More about Rows .