Frequency: 1 set. 7. 4. It’s amazing how fast you lose strength. Face-Pull with Band. Trapezius Muscle. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. 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. Step back to create tension in the band. Rhomboid StretchA routine of rhomboid exercises can help you achieve just that. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. There is swelling in this region. . Rhomboid Squeezes: Sit or stand with shoulders relaxed. Begin this exercise standing or sitting with your back straight. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Primary Actions: elevation, upward rotation. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Meanwhile, your right hand remains down by your side. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Todd Austin from Virden, IL leads a demonstration of his "Angel Wing Exercise" to strengthen the rho. Show Instructions. Work up to a weight you can row 8-12 times. Since everyone is built differently with unique limitations,. Rhomboid Strengthener. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. Squeeze your shoulders and traps as much as you can. BoardsOfCanadia • 1 mo. Pull-Ups. 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. Start with a resistance band attached in front of you. Bend your knees and place your feet flat on the floor. pptx from PHYS 3575 at The Far Eastern University. Prone lateral raise. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. Squeeze your shoulder blades back and together, and pull your elbows su. 😅 We'll see soon. Lift your shoulders up and hold for about 5 seconds. Upper back muscle spasms are frequently caused by strained rhomboid muscles, notes Heather Broach, PT, DPT, a physical therapist at Hinge Health. Table of Contents show. 12. The origin of the rhomboid muscles is from the spinous processes of the. Slightly in your upper body back. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing your shoulder blades together at the end of the range of motion. 2. 2) Face Pulls. Repeat for 10-12 reps. 3. Cervical Plexus, Brachial Plexus. They act to rotate the scapula. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. The foam roller is a great tool to help you feel your rhomboids "fire" and contract as you squ. Here are myofascial release techniques that many physical therapists recommend to improve flexibility and relieve tension in the thoracic spine. Rhomboids stretch. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. sit with you are nice band. These five exercises help strengthen the rhomboid muscles and improve your posture. Bicep curls. Hold a dumbbell in each hand. How to do Rhomboid Squeeze. 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. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. Keeps abs tight. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Build musclewith challenging exercises that will leave you feeling energized. Philadelphia, PA:. reclined rhomboid squeezes ( 12 times) 13. 😊Follow our coach to correct your position and train effect. The rhomboids can become injured from various activities, such as sports, regularly carrying heavy object with improper posture (i. 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. Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. As you do, lean your head to the right and forward to stretch out the muscle. Repeat. You don't need to feel the muscle burn to ensure it works. You can strengthen your back and improve postural stability by using dumbbells to strengt. Control the band on the way. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Next, perform shoulder blade squeezes by squeezing your shoulder blades together while keeping your arms straight. Then, at shoulder height, stretch your arms straight out in front of you. bruising. ago. 382 views, 16 likes, 3 loves, 0 comments, 1 shares, Facebook Watch Videos from Booty Kicker: Let's WORKOUT, with @lisareynoldsfitness • This workout is a side lying lower body combo that we love. Reach your arms to the centre in front of your body. 4. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. 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. A systematic search was performed in PubMed, CINAHL, SPORTDiscus, Scopus, and Discovery Layer. The world talked…Watch on. Keep your hands on your side, and extend towards the floor. These pull your shoulder blades together toward your spine, which stretches out the central muscles of your back, known as rhomboids. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. Leg Raise Clap Reverse Crunch Spider-Man Plank. don't ignore repeated exercises. Bend your knees and place flat feet on the ground. Rhomboid Pulls: Raise your arms parallel to the ground, and bend your elbows. Improve your posture by strengthening your Rhomboids with dumbbells. Perform 3 sets of 10 repetitions provided the exercise is pain free. The thing is, I don't know who first came up with it. . com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. About. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. Hold for ____ counts. Bent Over Rows: 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Prone Y Raises. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Table of Contents show. 5. Todd Austin from Virden, IL leads a demonstration of his "Angel Wing Exercise" to strengthen the rho. VILETA CONDITIONING EXERCISES • Body conditioning exercises target your wholeHello! I'm new here, although I've been lurking for quite a while now (I took a lot of great info from the faq and the discussions here). Working out your shoulders and back with weights. I shoot the tru ball ultra 3 backtension release currently. Level 2: Lying flat on back, on the floor or a bench. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. . They run diagonally from your cervical and thoracic spine to the edge of your scapulae or shoulder blades (1). Rhomboid Squeezes – The Rhomboid is predominantly responsible for pulling the shoulders back and is often dominated by the chest muscles causing poor posture. As with all back exercises, your shoulder blades play an important role. It makes an A-shape, from where the name arrives. Chest presses. 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. 3. Raise your shoulders as high as you can to lift the weight. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Repeat 5 times. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade. Some health conditions can also cause rhomboid muscle pain. 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). Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. Repeat 10 times. 😊Follow our coach to correct your position a. Prone Y raises target the rhomboids and lower trapezius muscles, helping to improve posture and shoulder stability. 😊Follow our coach to correct your position and train effect. 5. 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. I am in a hunting league and everyonce in a while get where I cannot seem. Focus on your lats and really squeeze them on the way down and keep them tight. 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, ModerateRhomboid Pulls Side Lying Floor Stretch Left Side Lying Floor Stretch Right Arm Scissors Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate. This will help you increase the degree to which you squeeze the muscles. Begin this exercise standing or sitting with your back straight. Squeeze your rhomboids with shoulder retraction and downward rotation (back and slightly down). I perform them well, I check my mirror and my girlfriend confirms that my form. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Again, lie down on your back then lift up your head to gaze at your feet. Bend your knees and place flat feet on the ground. 1. This exercise will help you in rhomboid spasm drastically. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Find an empty patch of wall, place the. While keeping your shoulder blades pulled together and. “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. at the same height and parallel to the floor. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Check out fuelled-by. Repeat 10-12 reps for three sets. Make sure your shoulders stay above your hips. Comprehensive knowledge about. Thank you for watching my video. Repeat for 10 reps. Perform two sets of 10. Rhomboid squeezes (reverse flies) are excellent for helping to strengthen the rhomboids which sit between the left and right shoulder blades. . 30sec each. Low seated row The low seated row is a popular low row exercise. Squeeze that FAT out! My Fitness Report Card for today's exhaustion is 3:19:32 hour-long of home exercises and Zumba Dances. Doing this routine made realize my favorite bodyweight upper body exercises: Arm Circles, Rhomboid Squeezes, Wall Push Ups. 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. 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). These stretches can be done in repetitions of 15-20 every hour to decrease. 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!). Hold 5 seconds. Face pulls can be used in the same context as band pull aparts; being either a great warm-up exercise or as a. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Do your set of rows and stop 2-3 reps shy of failure. As far as lat isolation goes wide grip pull ups and close grip chin ups have higher lat and bicep activation that a “normal” shoulder width grip. In this exercise, you have to stand with your feet shoulder-width apart. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome: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, ModerateLeg extensions and curls were a joke, as were the rhomboid squeezes, but everything else was plenty tough. Pushups. Repeat ____ times. . The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. As the upper back becomes rounded, the rhomboid muscles stretch out. Dumbbell Alternate Bicep Curl. Squeeze the shoulder blades together, hold for a few seconds, and release. Your movement should be controlled and your Theraband always slightly taut. Isometric squeezing exercise may begin with many post‐operative patients. Begin this exercise standing or sitting with your back straight. Control the band on the way. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. This video as performed by our instructor; demonstrates in detail, how to do the Reclined Rhomboid Squeezes exercise correctly. To train the mid traps, rhomboids, and latissimus dorsi, do a set of scapula retraction immediately following a set of rows. Create flashcards for FREE and quiz yourself with an interactive flipper. 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. Slightly lean your torso back. Avoid shrugging shoulders. Focus on squeezing your shoulder blades together and pausing for a second. Thank you for watching my video. Squeeze at the midpoint, and then slowly lower under control to the starting position. Activities that involve twisting, like golf or tennis. Plus, tips to sleep better with rhomboids pain. Bend your. Lifting heavy objects. Check out this complete back workout and instructional exercise guide. 5. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. Day 2 – Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. Step on a band and squat until your hands are above your knees. 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. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. 4. Then place your arms upfront and pull the force backward. Raise both arms out to your side on an exhale. - Everyday-Fit-App/SandB. 5. Workout (ABC, ABC format): Level 1: Standing (or sitting for Group 2) Group 1. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). 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. 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. Try to squeeze the shoulder blades back together like you would a pencil. Step back to create tension in the band. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Hold each stretch below for 30 seconds and then release. As you finish the exercise, keep your shoulders back and down to isolate the movement. Side Arm raise |15 times. Trapezius, rhomboid, Levator Scapulae. 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. . Pull the rope towards your face while squeezing your shoulder blades together. 3K: y2mate. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the. Today's video covers rehab exercises for mid back pain, which can be associated with a number of structures including the trapezius, rhomboids, thoracic join. Name Last modified Size; Go to parent directory: y2mate. 3. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. . Bring your arms up to shoulder height, and bend at the elbow; squeeze you shoulder blades together, all while flexing and working against the motion that you are actually trying to complete. If you have joint problems in your shoulder, the. Repeat for 10-12. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Examples Of Using Rhomboid In A Sentence. Summary. With your fists. a. Allow the bar to hang while your arms are straight. Repeat this in sets of ten repetitions as a part of your warm up. Control. Im kind of new to this , is this correct?About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Then give resistance to diagonal extension. Nerve roots C1-C4. Keep your arm straight during the exercise. PROCEDURE:. 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, Moderate상체 다이어트에 좋은 운동으로 특히 등살, 가슴, 팔뚝에 좋아요. Do a small range of motion. Hold the ends of the band with both hands, palms facing each other. Do 2 sets of 8 to 12. BoardsOfCanadia • 1 mo. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture,. Start with a resistance band attached in front of you. Lead with your elbows, keep your wrists straight, and squeeze your shoulders together to maximize upper-back engagement. Finally, bring your arms down and out to the sides to make your body a “T” shape. (READ), Respiration (READ), Hemoptysis and more. All you need is a lacrosse or tennis ball. Rhomboids Major and Minor •Smaller muscles located deep to trapezius •Both rhomboids have common attachments and functions •Rhomboid minor is superior to rhomboid major •Movements •Elevates scapula •Retracts ("squeezes") scapula •Rotates scapula downwardIn a minority of people, these muscles are fused together to form one larger muscle. 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. These movements focus specifically on improving the integrity and strength of the muscles around the shoulder blades. Thank you for watching my video. . Row towards just above your stomach. Then raise your arm to the side at shoulder height, then put them down. A doorway or squat rack-assisted rhomboid stretch is what this is. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Finally, stretch out any remaining tension in the rhomboid muscle by performing gentle stretches such as arm circles or side bends while standing or seated. The origin of the rhomboid muscles is from the spinous processes. jpg: 15-May-2021 18:39: 31. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000005. This video as performed by our instructor; demonstrates in detail, how to do the Reclined Rhomboid Squeezes exercise correctly. 3. Day 1 – Incline Dumbbell Shrug : 2 sets x 10 reps @ 70%. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. Raise your arms in front of you and pull them back until your elbows make a right an. Keep your hands on your side, and extend towards the floor. It is divided into two parts: the rhomboid major and the rhomboid minor. . 32 No. Squat variation: 3-5 sets x 3-5 reps. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. You don't need to feel the muscle burn to ensure it works. The half-kneeling archer row is all about the details. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. 1 published by RelayHealth. The pain will be at its worst for the first 24 to 48 hours. To imagine this action, think about squeezing the shoulder blades together [12] [13] [14]. Improve your posture by strengthening your Rhomboids with dumbbells. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. 4. Take the bar overhead with a wide grip, facing forwards with your back and core engaged. Stretching: Sit upright in a chair and make sure that your posture is correct. Squeeze the shoulder blades together, hold for a few seconds, and release. Resistance Band Rhomboid Exercises 1. Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. The primary muscles responsible for keeping your spine correctly aligned in the bent-over or hinged position are your erector spinae. Place. Hold a light dumbbell in each hand. Tighten the rhomboids by squeezing the shoulder blades as hard as possible, and ensure that the exercise. Pull the dumbbell up to your ribcage. More training advice can be found on our website, as well as and event finder, free personal training and much more. The rhomboid muscles are a large group of muscles in your upper back. Step 4. Bend your knees and place flat feet on the ground. a) Bent Over Rows. 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. 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 promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Smoothly extend your arms, let your shoulders shrug forward to stretch. . After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. Do 2 sets of 5. Locust: This is a significant position to lessen your rhomboid strain. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. 1. A more serious injury can take several months to recover. To test the lower trapezius, have your patient in prone lying position with his arms abducted to 120° and the shoulder laterally rotated. Learn how to do this exercise: Arm Raises. Consider taking a hot shower or applying a hot pack for at least 10 minutes. Repeat 20 times. Keep little weight in your hands — let the squeeze of your shoulders do the lifting work. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. These are muscles in your upper back that connect the inner part of your shoulder blades to your spine. Rows: Use resistance. There is a palpable defect in the Achilles' tendon. 2. It is a special type of parallelogram in which opposite sides are parallel and equal; and there are no right angles. Squeeze the upper back muscles and hold for a second. Is it weird to say that I feel the burn more when doing upper body exercises bodyweight? Then again to be fair I haven't done a weighted routine in over a year so I don't really remember how it feels. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. Stretch your arms in front of you, and then pull your elbows back to make your elbows at the 90 angle and squeeze your shoulder blades stop repeat this exercise. OPERATION: Trigger point injection into the right-sided thoracic spine musculature, into the rhomboid major, rhomboid minor, and levator scapular muscles. An icon used to represent a menu that can be toggled by interacting with this icon. 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. This workout also leads to developing good abs. Pull-Ups. Muscle strain (pulled muscle) is the most common cause of pain between the shoulder blades. modal; Body For Everybody. jpgToned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Sit straight with your arms on your sides. Pull your elbows back and squeeze your shoulder blades. Itching around the anus. aur ek nat. A rhomboid is often confused with a rhombus. turducken July 30, 2021, 4:28pm 10. 1. . Kisner C, Colby LA. One-arm bench dip. In addition to pain, both sprains and strains can cause these symptoms: swelling. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Posted by u/[Deleted Account] - 4 votes and 6 comments1 Rhomboid Squeezes 2 Bicep Squeezes 3 Arm Circles 4 Arm Circles – opposite direction 5 Tricep Push Ups 6 Row Pulls 7 Side Push Ups 8 Other Side 9 Tricep Dips 10 Regular Push Ups It seems deceptively difficult, but by that last interval of basic push ups, your arm muscles will be burning!The rhomboid muscle is shaped like a triangle and is a very thin muscle. Now pull your shoulders forward like reach out until you feel your scapulae pulling away from each other. Assume a staggered stance with your outside leg extended back. Focus on squeezing your shoulder blades together as you slide your arms up and down. The rhomboid major originates from the second through fifth thoracic vertebrae and inserts into the medial scapular border of the scapula just below the insertion of the minor. Finally, pull rearward, concentrating on pressing your shoulder blades together. Perform 3 sets of 10 repetitions provided the exercise is pain free. You should be in this position for few seconds and then slowly return to the original posture. Plate-loaded High Row. 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. Erector Spinae. Rather than simply rowing the dumbbells, you‘re actually going to shrug them back by squeezing your shoulder blades together. One of the best ones to include in your routine in the incline pull-up. My goal is to give everyone the tools they need when it comes to fitness.