In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scienti. The dumbbell shrug is a closed kinetic chain isolation exercise primarily focusing on the trapezius muscles located atop the back and shoulders. #1: Band Pull-Aparts The band pull-apart exercise is a great rhomboid isolation exercise. Top 7 Rhomboid ExercisesA plethora of different serratus anterior exercises will be demonstrated throughout this article to help improve your shoulder health! Strengthen Your Wings - aka Serratus AnteriorShift your weight forward and push your front knee out in front of your toes until you feel a deep stretch in the lower part of your calf and Achilles tendon. This exercise is a chest. The lack of an external stability demand, or a complicated technique to learn, make the reverse pec deck highly versatile. sumo squat, sumo deadlift) and unilateral leg exercises (i. SCAPULAR ROWS This exercise focuses on scapular retraction in isolation from shoulder extension and elbow flexion. There are many exercises for the best teres major. Maintain shoulders back and down . The pull-up trains the lats, the rhomboids, the biceps, the forearms, and the posterior shoulders. There are two rhomboids: major (largest) and minor (smallest). Knee Flexion: Trains the muscles of the quadriceps, hip flexors, and adductors in the leg. Bent-knee self-assisted soleus stretch. From there, you can choose 3 exercise to do each week for 2-3 sets until you feel your serratus anterior is very stronger and healthy. Exhale while you slowly lower the dumbbells back to the starting position. For a more advanced rectus femoris workout, the SPSR study recommends the following exercises: Move 3: Alternating Split-Squat Jumps. Pause for a moment then slowly return to the starting position, feeling that stretch across the mid traps. The rhomboid is there to simply retract your shoulder blades. The back workout mentioned earlier is available for free in our workout app StrengthLog. Sumo Deadlift. 11 Excellent Rhomboid Exercises To Try. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. stretch, and constant tension. The bent-over row also mimics the hip. Physioball Scapular Exercises Bring shoulders back and down . 5. For example, you can perform a lats isolation exercise first to exhaust your lats, then follow up with a rhomboids-focused row. You will be told when to start these exercises and which ones will work best for you. This is a perfect isolation exercise for your lats. Engage your abs and glutes to maintain full-body tension. Brace your core and make sure your torso is perfectly vertical. g. 1. Make sure your shoulders. Hold the end of the bar at shoulder height in your right hand, with your palm facing inward. 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). Lie down on your back with your legs extended, arms by your sides. Start in your typical squat position. Neutral Grip. How to do bent over rows with proper form. It can also help improve posture and increase upper body strength. This is done to uncouple or dissociate motion at the scapulothoracic joint. The rhomboid was classified by Janda as a fast-twitch muscle or what he called a “phasic muscle. Compound. Lifting weights help enforce strong shoulders, which translates to better performance in pushing and pulling exercises like the bench press , overhead press, and barbell row. Rest only after you complete both movements. This is a compound pull exercise, which means the weight is. Again, more on that later:An ideal isolation exercise that will also help with posture and the prevention of the dreaded "impingement syndrome", where the tendons of the rotator cuff muscles become irritated and inflamed as they pass through the subacromial space, the passage beneath the acromion, is the shoulder pull on a standard lat pulldown machine, where,. Repeat on the opposite side. The variations use dumbbells, cables or resistance bands, making it easy to. Because it targets such small muscles, this exercise is usually. Barbell rows are one of the most essential exercises in any pull. The seated cable row is often performed as a means of enhancing upper body strength and posture. Due to the narrower base of support, you’ll get. Stretch your arms out in front of your body. This exercise is a great way to strengthen the lower leg, which is crucial for balancing and supporting the body during a lunge movement. T-Bar Row. This guide lists 11 effective rhomboid exercises that can strengthen your back. But that action should always be balanced by the serratus anterior pulling in the opposite direction. This is also a unilateral movement, where you are training each side of the back by itself. Despite that, the movement trains more than one muscle group. While maintaining an upright torso, touch your heels with your hands. Pull-Up. 1. Shrug Dips. all clean, snatch and pull variations). Why: The band pallof press works the core anti-rotationally. This reduces lat activation and is the key differentiator of this movement. Rear Delt FLYS. Rhomboid stretch: Stretch your arms out in front of you, placing one hand on top of the other, reaching forwards slowly. (Image credit: Shutterstock) You could choose a single-arm deadlift or dual if you have two. If you want more gains elsewhere in the upper body, pair them with classic moves like the deadlift or bench press. Contract your abs to press your low back into the floor. The reverse fly is great for improving shoulder and back strength and can help with your posture. Push yourself up using your non-working arm and lift the hips until your body is in a straight line. Do a Middle-Delt Isolation Move Next. The prone rear delt dumbbell fly, or prone dumbbell reverse fly, is a great dumbbell isolation exercise for your rear delts, rhomboids, and mid traps. Related Post: 5 Rhomboid Isolation Exercises For Ultimate Strength & Posture When you only eat fruits and vegetables, you are cutting out other nutrients that your body needs. While these 5 biceps exercises target the long head of the bicep. Exercises: Note #1: The table below only includes exercises that train the infraspinatus directly by focusing on its main action of external rotation. 24 Rhomboid Exercises for a Stronger and More Defined Back. The pull-up is a great compound movement that trains the entire back. Gradually upgrade your exercise level by using stronger bands. This is a unique exercise in the sense that. This one’s great for your latissimus dorsi (aka lats). Dumbbell deadlift. 7. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. 1. It gets its name from being beneath the external oblique and having an oblique fiber direction relative to the midline. Herbst says, “Strong middle back muscles, like the rhomboids and the middle trapezius, help women maintain proper posture, bringing the. The best shoulder isolation exercises include lateral raises, rear delts, front raises, Arnold press, and shoulder presses. DO THIS: Attach a straight bar to a cable station and position yourself with your feet braced. Deltoids – known as the delts for short,. The barbell shrug is one of the best trapezius strengthening exercises because it is an isolation exercise. The shrug exercise can make for a great upper body finisher, isolating the traps muscles with a unique movement. 1. Aim to feel a contraction in the lower trapezius muscle. For power and strength: 5 x 3 with 90–120 seconds rest. Sumo Deficit Deadlift. rhomboideus, parallelogram ; major, larger ; minor, smaller. Lifting weights help enforce strong shoulders, which translates to better performance in pushing and pulling exercises like the bench press , overhead press, and barbell row. Intermediate or Advanced . One-Arm Straight-Arm Pushdowns. rhomboideus, parallelogram ; major, larger ; minor, smaller. back and core. You target those muscles by squatting deadlifting overhead pressing and moving properly. Gently reach out so that you feel your shoulder blades stretching away from each other. Brace your core, keep your back straight, and try not to twist to the side. Push yourself up using your non-working arm and lift the hips until your body is in a straight line. Rest a moment, swap sides, and repeat. Why? Expert athlete, 19-time World Champion, and 45-time National Champion Robert S. Ensure that the band is level with your chest. The rhomboids are a muscle group that extends from the base of your neck to the middle of your back. Winged Door Stretch: Bend your left arm at the elbow and fold arm behind your back so that the top of your left hand is resting against your midback. Dumbbell Good Morning : 3 x 8. While the side delts are often specifically targeted with isolation exercises such as lateral raises. Muscles Worked: Lats, traps, rhomboids, biceps, and core. During this exercise, movement occurs at multiple levels involving muscular. Often called the king of bodyweight movements, including the pull-up in your training will invoke massive muscle growth and strength gain of your full back. 2. Muscles Worked by the Rear Delt Fly. Good Morning Machine. Rhomboid Isolation What is the single best exercise to develop the muscle in the middle of your back inbetween your shoulder blades?The seated bent-over lateral raise is an effective shoulder isolation exercise for building muscle and strength, but the rhomboids (Back muscles) also receive secondary stimulation. Rhomboids; Erector Spinae; Rectus Abdominis; Variations: Dumbbells can be used for a longer range of motion, and symmetry between the lats. Tip: Since this is an isolation exercise, use it as a finisher on your big pull-up and deadlift days, aiming for 4 sets of 8-12 reps to squeeze as much blood as possible into those big back muscles. Personalized Workout & Meal Plans. Weakened or otherwise untrained trapezius and rhomboid muscles may result in a stooped or otherwise improperly positioned neck, inwardly slumped shoulders as well as a curved upper body,. Bent-over barbell rows - 93%. Get into a deep lunge position, with one foot back and one foot forward into a lunge. Return the bar to the starting position slowly. It also targets the middle trapezius muscle and. Rhomboids Too much weight can be a deal-breaker for the rhomboids, leading to too much trapezius involvement. 2. prone external rotation, dumbbell side-lying external rotation). There are many other variations of biceps curls, such as drag curls and concentration curls, that also work well. The bent over fly is technically an isolation exercise because it works around a single shoulder joint. The internal oblique (L. This exercise also stimulates smaller stabilizing muscles in your shoulders. 2. While variety is important for building your lats over time, beginners can really stick to just a few exercises and see some fantastic results. Especially if your. Throwing motions. Barbell Rows. Squeeze your shoulder blades together as you draw y. 6. However, as you descend, you will come on to your toes, raising your heels off the floor. Side Plank With Abduction: The side plank with abduction is the best bodyweight exercise to target the gluteus medius. Perform 3 sets of 10 repetitions provided the exercise is pain free. You can use this as an alternative to the incline dumbbell rows because it mimics the same movement. 10. All subjects performed a scapular retraction exercise using tubing band with their elbows at their sides and bent to 90 degrees. During the rowing portion of the Dumbbell Dead Row, you drive the dumbbells up and behind you. Make sure you keep your neck straight for the best form. Hold for a count at full contraction. Because of the incline, your upper pec muscle fibers are directly in the line of work, emphasizing. Inhale, then raise the dumbbells back and outward in a circular motion until your hands are in line with your head. Incline Bench Press. One-arm dumbbell rows - 91%. Lower neck and upper back (rhomboid) stretch. internus, internal ; obliquus, oblique. If you do a good job of training your back, it’s unlikely they’ll fall behind. Keep your front heel pressed firmly into the floor. Isolation of the Traps. A special ‘trap day’ may be a bit of an exaggeration, but it can’t hurt to add an extra exercise for your middle and lower traps to your back training. 1. 05 to P < . So, definitely focus on the scapular retraction when doing exercises like lat pull downs or pull ups. Step 2: Tuck your tailbone under slightly so that your pelvis is perpendicular to the floor and your lower back flattens into the floor. The shrug is one of the simplest and easy trap exercises to perform. Keep your left elbow straight. The Anatomy Of The Rhomboids. all clean, snatch and pull variations). Planks are a body weight isolation exercise that works the entire core. Rest your forehead on the floor. Injury. Stand up tall, with good posture. Because most movements have two phases to them, opposing muscle groups work together to perform both phases. It Adds More Variety. Look over one shoulder, and pause briefly. Repeat this exercise several times. Slowly lower the weight back down until your arm is extended. This will force your knees forward. 7. 22) Band Pallof Press. Then opening up the Thoracic spine, and lastly doing a neck exercise. Pull-up. So ideally, alongside these trapezius stretches, it will also help to do:. In contrast, isolation exercises only train a single muscle group at a time. The bent-over row also mimics the hip. (Rhomboids, trapezius, latissimus dorsi) Forearm muscles (Ventral, dorsal) For a slightly easier variation, try the incline inverted row. Step 3 — Pull and Rotate. Holding a dumbbell in each hand and with your thumbs up, keep your arms straight and lift the dumbbells up. There is a pivot point preventing you from having total control. Note: The primary reason people do front delt isolation exercises is for hypertrophy purposes (aesthetics and definition), as overall strength should be taken care of with the big pressing movements. Squeeze your shoulder blades together as you draw y. Exercises for Stronger Rhomboids; Closing Thoughts . overhead press) actually have any additional benefit over horizontal press exercises (e. And although the rhomboids are worked during compound back exercises, isolation movements are entirely necessary to get a deep contraction and activation of the muscle. Here are 10 of the best compound bicep exercises to build muscle mass and strength. Extend your arms out in front of you, thumbs pointing upward and hands about 1. Also, take a short rest period of 1:00 to 1:30. Pick an appropriate weight and aim for 3 sets of 15-20 repetitions, controlling the movement. These exercises will target the muscles just a bit differently so you can challenge your body in a different way. 💪 PROGRAMS: Wrist Roller. Simply reduce the weight by about 25% when you reach muscle failure, and immediately resume the set, working to a second point of muscle failure. Keep your knees bent and both feet on the floor. This will help to engage your core. Aside from that, the bent-over fly also trains some upper back muscles, such as the rhomboids and infraspinatus. Alternatively, you can do the same downward rotation shrug after pull-ups:. Related Article: 15 Bicep Peak Exercises (Plus, Sample Program) 3. A plethora of different serratus anterior exercises will be demonstrated throughout this article to help improve your shoulder health! Strengthen Your Wings - aka Serratus Anterior Explosively extend your hips, driving your elbows up, keeping the bar close to your body. In this video, Kirkland chiropractor, Dr. Keeping your forearm parallel to the floor, lean back into the. Keeping your elbows extended, contract your back muscles to pull your arms overhead and back in a Y shape, so you lift your body just shy of vertical. These movements allow you to zero in on the proverbial "mind-muscle connection" and get a solid pump by stimulating blood flow to the target muscle group. Frequency: 3 sets of 15 reps Three times per week Goal: Improve scapular strength Physioball Scapular Exercises Stand with hand placed on physioball against a wall Bring shoulders back and downRoughly speaking, the body is arranged into opposing muscle groups. Banded Diagonals x 2-3 sets of 10-15 reps each way. This move is especially helpful in rhomboid workouts for beginners. Shrug Dips. The wrist roller trains both forearm flexors and extensors (deltoids and rotator. Strong rhomboids allow for excellent scapular control. Face Pull Exercise Muscles Worked Details. Exhale while you slowly lower the dumbbells back to the starting position. Lats. All Exercises-> Rhomboids (1) - Isolation (12) - Compound (3) - Dumbbell (1) - Barbell (4) - Cable (1) - Ball (3) - Machine: Exercises. As a muscle-building bonus, unilateral cable or dumbbell. Working out with one of the best Olympic barbells and weight plates is the best way to ensure you’ll add muscle mass to your back and increase strength. Sit or stand with good posture. ) are two muscles located between the shoulder blades and spinal column. Reverse Dumbbell Fly: 3 sets x 15 reps. " The rhomboid muscles between your shoulder blades also get a workout with this move. Barbell Front Raise. g. This exercise also activates the trapezius and rhomboid muscles. Pull-Up (or Lat Pulldown ): 3 sets x 10 reps. Prone Y Raise. Watch on Step 1. An isolation movement requires using only one muscle group to perform an exercise, thereby stimulating fewer muscle fibers. The cable rear delt row is a dynamic resistance exercise that primarily works the rear deltoids while also targeting the traps, rhomboids, and biceps. The result: Poor posture, sub-par exercise performance, and an increased risk of injury. trapezius; rhomboids; The following compound exercise effectively loads back muscles and burns more calories than isolated exercises. T-Bar Row. If you train for CrossFit, your biceps need to adequately assist you during exercises like pull-ups, rope climbs, on the rowing machine, and so on. Kansas State Wildcats rival school are the Kansas Jayhawks. However, as you descend, you will come on to your toes, raising your heels off the floor. Your next exercise pairing is a pre-exhaust superset, which means you’ll be doing an isolation exercise before a compound exercise for the same muscle group. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Rhomboids, as the two exercises in this post show, can move the shoulder blade toward the spine. the lower end of the scale is best for compound exercises. Located between your shoulder blades, your rhomboids major and minor attach to several other shoulder and back muscles. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. These stretches help release tension in the neck and upper back, which can alleviate pain associated with rhomboid dysfunction. Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. ” Push your feet into the ground with your knees slightly bent, hips tucked, and glutes squeezed. Reverse Shrugs. Power shrugs:. Muscles targeted: Latissimus dorsi, trapezius, rhomboids, core. The face pull works the upper posterior chain muscles which include rhomboids (Upper back), rear deltoids, trapezius, and even the biceps since it’s a pulling. 3. This makes it difficult to train the rhomboids with isolation exercises. Other exercises that train the infraspinatus indirectly include many posterior deltoid exercises and some Olympic-style lifts (i. Lift one left up into the air, leaving the other remaining on the ground. Upper Back, Infraspinatus, Teres Minor, Rhomboid, Scapular Retraction, Scapular Retractors, Posture, Shoulder External Rotation,. For Shoulder Prehab: Try 2 sets of 15-20 reps with a light weight. You can use momentum with Kroc rows (which allows for heavier weight). This exercise is great for working the rhomboids, posterior deltoids and the middle trapezius. The glenohumeral joint is where the humeral head meets the glenoid fossa, part of the scapula. This can improve activation and technique when first starting lower trapezius training. Train intelligently and those muscles won’t be weak. Incline Bench Press. The seated cable row is a pulling exercise that generally works the back muscles, particularly the latissimus dorsi, a. For dialing in your hamstring strength, focus on a tight and controlled eccentric portion. The muscles work together to pull back the shoulders by stabilizing them. These muscles play a crucial part. Here’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. Week 5-6: Wall Slides x 2-3 sets of 10-15 reps. Muscles Worked: Lats, traps, rhomboids, biceps, and core. 08-13-2019, 02:31 PM #3. Y raise is a simple and beneficial exercise to target your rhomboid muscle. Back Isolation Exercises. Here are the 23 best exercises rear delt exercises to take your shoulder gains to the next level: 1. Exercise #5: T-Bar Rows: T-bar rows add thickness to your upper back by targeting the middle and lower traps, rhomboids, and lats. The rhomboids are situated between the shoulder blades and play a crucial role in scapular retraction. 1. Clasp one hand on top of your other hand. Back Isolation Exercises. Hold for 15-30 seconds, and then swap sides. Anatomy Origin & Insertion The rhomboids consist of two separate muscles; the major and minor muscles which are found immediately deep to the trapezius. Push your butt back, bend your knees, and reach down to grip the handles. Engage your core, depress your shoulders, and retract your head. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. The Barbell Shrug is one of the best exercises to build bigger and stronger trap muscles. I was wondering if anyone had any tips for good exercises to hit these mid back areas? Thanks for any help. Why? Expert athlete, 19-time World Champion, and 45-time National Champion Robert S. You can do the shrug either using a dumbbell, barbell, or smith machine, but the barbell variation is the classic variation. The great thing about compound exercises is that they help to create an efficient workout. Repeat the reps. Press the band. The behind-the-back cable lateral raise is the single best medial delt isolation exercise. To train the back for power, you need to choose a dumbbell exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell YTWs exercise can target the rotator cuff and rhomboid muscles. diagonal PNF (shoulder flexion, horizontal flexion, external rotation) 15. The pull-up is a great compound movement that trains the entire back. More advanced trainers might use more isolation exercises, especially during a contest preparation phase. A cable pullover is an isolation exercise that primarily targets the latissimus dorsi muscle, also known as the lats, of the back. Despite this, it is still an excellent movement for. Thread Tools. Romanian Deadlift (RDL) Benefits and Drawbacks . Helps Build Shoulder Strength. Neck Rotation. Straight arm pulldowns are one of the few lat isolation exercises and are ideal for. Band Pull-Aparts. Place your arms at 90 degrees to your side, and palms facing downwards. Face Pulls. Closed kinetic chain exercise (CKCE) corresponds closely with the exercises classified as Multiple- joint exercises. these simple and effective shoulder isolation movements are a perfect accompaniment to a mentally challenging day. In this video Dr. Dumbbell Good Morning : 3 x 8. Trapezius and rhomboids – the trapezius and rhomboids are your upper back muscles. As such, the dumbbell row makes an excellent – if not more intense. 1. Keep your chest high during all of your back movements. Barbell Squat. ReferencesGet a full stretch in the extended position of this exercise by allowing your lats to stretch forward. Here’s our definitive list of the 7 best lower trap exercises based on safety,. Keeping your elbow in to your side, pull the band out to the side by squeezing your shoulder blade onto your back. k. Frequency: 3 sets of 15 reps Three times per week Goal: Improve scapular strength Physioball Scapular Exercises Stand with hand placed on physioball against a wall Bring shoulders back and downRoughly speaking, the body is arranged into opposing muscle groups. 0000000000000492. This is probably the most well-known rear delt machine isolation exercise that is performed in most gyms around the world. By concentric actions of the middle and lower trapezius, rhomboids, infraspinatus, supraspinatus, and deltoid, the scapulae are actively retracted (adducted) and the upper arms are horizontally abducted to approximately 90 degrees until they are parallel with either the floor, plinth table, or training bench (2–4,10–12). If you took geometry, you might’ve guessed that they’re named after the rhombus shape, which they both resemble. Compound exercises can activate the traps, but not to the extent of an isolation exercise like the barbell shrug. This will be your strongest upper body exercise and the best compound lift for chest. Put your hand into a thumbs up position. Front Squat. Trapezius: These run from the mid-back to the neck. Step 4. e. Reps to Increase Power: 1-3 reps of big compound movements at 70-95% of your 1 rep max. Low-to-High Cable Rows. Hold your the band out with arms straight. While isolation exercises have their place in any well-designed training program, compound movements such as the squat, deadlift and bench press are king when it comes to muscular strength. Straight Arm Pulldowns. Lie on your left side with your right elbow bent at a 90-degree angle and your palm resting against your abdomen. If you are looking to strengthen the rhomboid muscle of the upper back and add massive muscle to the upper back region, then bent over dumbbell rows is the best exercise. Working as a group, they pull your shoulder blades together. Supersets: Two rear-delt movements back-to-back with minimal rest between exercises. A good pull day workout routine includes upper body pulling exercises to develop your back and bicep muscles for strength and/or size. Keep your back straight, fully extend your arms, and then row your elbows until they pass your torso. Prone Y Raise. The trapezius plays an accessory role in back exercises like rows or pull-ups, but is brought center-stage when performing shoulder isolation exercises like shrugs. Week 5-6: Wall Slides x 2-3 sets of 10-15 reps. Stand with your feet at shoulder width apart in front of the bench. Certain dumbbell pull isolation exercises will only target one of the aforementioned muscles, whereas many compound pull exercises will target every. Let the arm dangle off the side of the bed. Start with palms facing you, and the dumbbell handles are to the side of your mid-chest with the dumbbells at a 45-degree angle. Also referred to as bent-over rows, barbell rows are among one of the most effective mass and strength builders of the upper back and biceps muscles – recruiting the latissimus dorsi, posterior deltoid head, rhomboids and mid-trapezius to a significant level. Reaching above your head is necessary for a variety of athletic movements as well as daily movements. Standing Back Fly. However, the mass builders should never be. Pause for a. Exercises » Rhomboid Isolation; Results 1 to 5 of 5 Thread: Rhomboid Isolation. To make things a little harder, try. Exhale as your return to the starting position with control. Keeping your chest and head on the floor, lift your arms a few inches off the floor, ensuring your thumbs remain vertical. Take the bar overhead with a wide grip, facing forwards with your back and core engaged. Arch Phys Med Rehabil 2004;85:987–92. 1) Barbell High Row. The primary difference between the two is that you use an overhand grip (palms facing forward) during pull ups and an underhand grip (palms facing back) during chin ups. It involves hinging forward and moving your arms in a manner that looks similar to flying—hence the name. So, if we are to narrow down the best exercises for latissimus dorsi, they would be: Pull Ups/Chin Ups (Weighted If possible) Underhand Bent Over Rows. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. By: Editorial Team. Rhomboid Isolation Exercises also use dumbbells. This is a compound pull exercise, which means the weight is being pulled toward the body. Strengthens the horizontal pulls. This overcomes the problem of the stronger side taking over, which often happens with barbell exercises. They work with your mid traps to. Middle trapezius and rhomboids – located across and between your scapulae or shoulder blades, the mid traps and rhomboids hold your shoulders back and together to increase upper body stability. The machine rear delt fly is also known as the reverse pec deck. Indeed, the strengthening workout improves your scapular motion as well as rhomboids. Cable Y Raise. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. Catch and reset each rep, starting back at the hang position. They are one of the best core exercises. This is an isolation exercise because movement only occurs at your shoulder joints, and your biceps are not involved. The rear lateral raise isolates your rear deltoid. There are two pairs of rhomboid muscles – major and minor – and both are working during lat pulldowns. For. Maintaining a tight core, with your chest up and head straight, flex your biceps to curl the bar from hip level toward your upper chest, keeping your elbows at your sides throughout. ” - Dr. Start each exercise slowly. ( 2) 1. Keep the lower leg off the floor and engage your glutes and hold for time or breath. The rotator cuff is composed of 4 muscles – the infraspinatus, teres minor, supraspinatus, and subscapularis. Rhomboids; Biceps; The primary focus of the upright row is the lateral and front deltoid. Behind-the-Back Cable Lateral Raise.