What Exercises Can Strengthen the Rhomboid?

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Not all exercises can strengthen the Rhomboid with equal efficiency. Find out what exercises can strengthen the Rhomboid with help from a fitness professional in this free video clip.

Part of the Video Series: Fitness Advice
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Video Transcript

How are you doing, folks? How are you doing eHow? This is Ronald Kenyatta here with totalhumanelevation.com, and today, I'm going to go answer the question, "What exercises strengthen the rhomboids?" Now, just to give you a little information about myself, I am a Strength and Conditioning Coach in Professional Baseball; this is going to be my 12th year doing that. I am, I am a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and I'm also a Performance Enhancement Specialist through the National Academy of Sports Medicine. So, like I said, I'm want to go over rhomboid exercises. Now, this is something that I can pretty much do in my sleep because the rhomboid is a major muscle that we deal with our, our pitchers, you know, 'cause that's the major shoulder stabilizer. So, I want to go over two exercises which are very similar, but at the same time a little different. You'll see what I mean when I demonstrate it. The first exercise is going to be what's called the rhomboid row. So, you're going to be laying on, or you're going to be laying on your stomach through this one. Lay on your stomach and you're going to be kind of hanging over the bench. Now, you got to be careful with this movement 'cause it's going to easily become a, a dumbbell row based on your positioning of your, your elbows, your arms; but, the main thing you need to pay attention to is your elbows. So, I'm going to demonstrate without the weights first. So, now, if I do this at the row. So, how am I going to change it up is I'm going to flare my elbows way out here, like so. Alright. Now, we're hitting the rhomboid and all got to do is row back like that. Alright. So, remember, none of this, it's just a dumbbell row. Flare your elbows up, now you're isolating the rhomboids. So, all we're going to do is add some weight. Alright. There's your first exercise, your rhomboid row. Once again, it's very important that you flare those elbow, elbows out to make sure you're isolating the correct muscles. Now, we're going to do more of a, isometric type of exercise. It's still going to be working the rhomboids, but basically, all I'm going to do is I'm just going to hold them. But, I'll be contracting my rhomboids as I'm holding them, them being the dum, them being the dumbbell. So, I'm going to start off like so, lay back and I'm just holding them at this point, but what I'm about to do is contract. So, actually, I want to get my elbows a little tighter down, I'm relaxed, now I'm contract. Now, I'm contracting my rhomboid. Alright. So, this is, this is to let you see the difference. Relaxed and with your, imagine you're pulling your shoulder blades together, alright. So, you're here and contract, isolating those rhomboids. Relax, pull your weights sideways together and contract and hold. Alright. So, there you have it. Now, you got to remember, the rhomboid is a small muscle. So, and the angle is, there's only so many, so many ways you can work this muscle based on the angle. I demonstrated two exercises for you. First, the rhomboid row. Remember, flare those elbows out or you're doing a whole different exercise. And you saw the isomet, the, the isometric exercise I did, contracting the rhomboids, holding them tight, alright. Just like that. So, once again, relax, contract. Alright. Isometric contraction, just holding those weights there, stabilization, alright. And that's all we have for today. Those are exercises to strengthen your rhomboids, hope you enjoyed that segment. I look forward to seeing you soon. You have a great day. Bu-bye!

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