The rhomboid muscle is located in the center of the back. It is a smaller rhomboid muscle. It is covered by the lower trapezius muscle and is deep in the body.
The rhomboids are divided into large and small rhomboids: there is a very thin layer of cellular tissue between the small and large rhomboids.
Due to poor posture and imbalanced training (too focused on the front pectoral muscles and front triangle training) For most people, their rhomboids are weak!
Insufficient rhomboid muscle strength and insufficient tension will cause the scapula to lose stability; a series of bad postures: shoulders moving forward, lifting, internal rotation, and chest hunchback. Scapula valgus and more!
So, it is very important to strengthen the strength training of rhomboids!
How?
Let’s look at the anatomical position and function of the rhomboids! The main functions of the rhomboids are: elevation, retraction, and downward rotation of the scapula.
Of these three functions, the one we need to strengthen most is the retraction of the scapula!
We will feel the movement of the rhomboids from the most basic joint movements
Recommended actions: scapular retraction with elastic bands
This is a simple move to activate your muscles!
Choose an elastic band or yoga band, even with your bare hands!
1. Stand naturally, then grab the elastic band with both hands, and hold the elbow joint of the arm at 90 degrees against the body
2. Bend your arms and knees 90 degrees, place your upper arms close to your body, and perform external rotation of your shoulders.
3. Use the shoulder clamping method to tighten the elastic band outward (scapula retraction). Remember, instead of applying force with your palms, wrists or arms, you should press your shoulders back. Ideally, your shoulder blades can hold a pen!
Strengthening training:
As long as there is any movement involving scapula retraction, the rhomboids will be involved! The most common is the horizontal pulling action (seated rowing, reverse rowing, etc.)
Recommended action: seated rowing
1. Sit on the bench, hold the handle with a wide grip, relax and straighten your hands to hold the handle, sink your shoulder blades, and maintain tension on your back.
2. Place your feet in front, keep your knees slightly bent, and keep your back straight
3. Use the contraction of your back muscles to retract your shoulder blades first when pulling up. Then follow the trend with your elbows. Instead of using your biceps, elbows or shoulders to exert force, imagine that your shoulder blades are squeezing back, like a blank piece of paper can be sandwiched between them. Keep your body in a straight line (don’t lift your chest excessively and cause lumbar hyperextension)
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4. The recommended number of groups and times is about 12-15 times, do 3-5 groups, and rest for 2 minutes between groups