. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. Top 7 Rhomboid Exercises For example, exercises like bench press or rows need stability in your upper back and shoulders. If you have an requests on what my next video should be about please don’t hesitate to ask. This workout also leads to developing good abs. 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. 3. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Keep your shoulder completely relaxed. Squeeze the shoulder blades and elbows together to complete the motion. Hold for 2 seconds and then slowly return to the starting position. Prone Y Raises. Lying on your stomach, put your arms out above you with your thumbs into the air. Hold for a count of 5 and slowly release. The higher you pull, the harder you should squeeze your shoulder blades together. . Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. 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 seated spine curl requires spinal flexion. 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. Your rotator cuff is more active in the 30-60 degree zone. Holding this position, squeeze your shoulder blades toward each other to activate the rhomboid muscles. When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. Drop your chin toward your chest. Since the rhomboids connect the shoulder blade (or scapula) to the spinal column, the relatively small muscles are responsible for a heavy burden that includes pulling your shoulders back for correct posture. Bend your knees and place your feet flat on the floor. The password here is rhomboids, those funny little muscles in your back. You have weak upper back muscles. Fracture: Any activities that cause direct trauma to the shoulder area can result in a fracture that causes a shoulder bump and its associated symptoms. At 90° abduction, significant differences between the two groups were not observed. That shoulder blade squeeze will help prevent that from happening. Sit on the ground. 0 (2019/04/17) 37 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. Rhomboid stretch. The trapezius, rhomboids,. Rhomboids. The variations use dumbbells. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Focuss on gaining strength and power; Aim at learning calisthenics moves (modern gymnastic moves); Similar to gym workout but with own's body weight; Torches fat (but it is not the main goal) Always warm up (see examples below)A rhomboid is a 2D shape. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. A. Hold for ____ counts. Therapeutic Exercise Foundations and Techniques 6th ed. Although discovered to be serine proteases only a decade ago, rhomboid proteases are already considered to be the best understood intramembrane proteases. Place the ball between the bottom of your shoulder blade and your spine. Raise your shoulders as high as you can to lift the weight. Return toThe doorway stretch is an effective stretch to relieve tension in the rhomboid muscles. Without regular rhomboid exercises, you may find it difficult to control your scapular properly. Keep your legs and your body still as you are pulling the elastic band. Grab a light-to-medium band with a double-overhand grip, approximately shoulder-width apart. 1. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. Enroll in our online course: DOWNLOAD OUR APP:📱 iPhone/iPad: Android: GET OUR ASSESSMENT B. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together. The levator scapulae’s primary function is to elevate the scapula (shoulder blades). Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. These muscles, located between the shoulder blades, help to stabilize and retract the scapulae (shoulder blades) and contribute to overall upper body strength. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Draw your shoulder blades back and squeeze them together. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). 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. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Inch your way across your trapezius muscle in close increments, spending at least 30 seconds at each point. Set the rope attachment so the pull comes eye-level. Consider taking a hot shower or applying a hot pack for at least 10 minutes. Many clients, unless engaged in regular exercise or sporting. ”. The. To emphasize your lats, imagine pulling your elbows to your hips. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position. Bow your torso towards the floor. Repeat 12-15 times. Bend your knees and place flat feet on the ground. True. Let the arm dangle off the side of the bed. Current Favorite Exercise: ⠀ ⠀ A-pull to Tricep kickback. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the. REAWAKEN YOUR RHOMBOIDS. We all know “how much do you bench?” is a question that is commonly asked of someone who looks as though. Zumba and reformer training was practiced for 10. 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). turducken July 30, 2021, 4:28pm 10. You should feel a gentle stretch between your shoulder blades. Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the. Printer Friendly. Shoulder blade squeeze: - Scapular retraction - Rhomboids - Squeeze your shoulder. Keep your palms facing inwards (towards you). Control. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Squeeze the shoulder blades. Hold for 15–30 seconds. tightness, swelling, and muscle knots around the muscle. Raise your arms straight out in front of you to form the letter “I. 3. Exhale and raise both hands up above you until your biceps. The primary function of the rhomboid muscles is to retract or squeeze the shoulder blades toward the spine, making them crucial for movements like pulling the. 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. Kisner C, Colby LA. 3. Squeeze them together at the top of the movement. Open Rhomboid Squeeze (Cross Straps) 1-2 Spin . Make sure you're not holding your breath as you squeeze. Return to the starting position and repeat the movement. Masi explains. For the quads we do the Wall sit which uses body weight. Squeeze the upper back muscles and hold for a second. They both do scapular retraction, and there is no position you can put yourself in to separate your middle trap (3rd head) from your rhomboids. 2. Please see the attached image to get a pretty good idea of where it is. You can even just focus on the retraction phase of a row instead of fully. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Cramping is normal if you're not used to this. Sit straight with your arms on your sides. What you want to do is really squeeze the rhomboids when in the retracted position. Last modified: 2014-06-09. exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. b) Heat. Do 3 sets. 3. Face Pulls 3. Rhomboid Strengthener. They help you lift your shoulder blade. Here’s the bat wing version. Starting from a quadruped stance, lift the pelvis into an inverted V while inhaling. 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. Raise your arms to the sides at shoulder height and put them down, keep your. . I imagine trying to squeeze a quarter between my scapulae while driving my elbows behind my back. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. mongrel_911 July 30, 2021, 3:33pm 9. Inch Worm. Exercise description. Be sure to squeeze the shoulder blades together as you pull the band apart. If they get really strong and short, or overactive, the rhomboids maintain the scapula in a downward rotated position, which will limit overhead movement. I have now had it for around 6-7 months. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. Engage your mid-back, squeezing your shoulder blades together. Hold a dumbbell in each hand. . By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Contract your abdominal muscles to stabilize your spine, then squeeze your shoulder blades together for five to 10 seconds, moving your arms behind your body. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Grab the rope with your palms facing down and step back. You can either perform the. The rhomboids are diagonally-oriented muscles that connect between the inside border of your shoulder blade and the spine in your upper back area. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing. Rows: - For rhomboids and upper to midback strengthening. Based on the fact that badminton isn't seem at all a contact sport the majority of ailments are caused by overuse. Their purpose is to move the shoulder blades toward the spine while maintaining shoulder posture and also to help raise the shoulder blades. You can also try these exercises on a wall with your hands facing up. Extend legs as best you can, but is not the primary goal. Left Side Arm Push Up 6. 😊Follow our coach to correct your position and train effect. 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 muscles is way more. Repeat 10 times . Shrug 3. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. Injury. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Relax & repeat the same for next 5 rounds. A. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the. Rhomboid Squeeze (Seated or Standing) In a seated or standing upright posture, without slouching, and with your pelvis in a neutral position (not tipping forward, backward, or to either side), allow your arms to gently hang by your side. Body composition, waist thickness, arm, chest, abdomen, but, hips, legs, BMI and waist/hip ratio parameters are evaluated as pretest-finaltest. The specific spot is right in between the scapula and spine on the left side. Since rhomboid major (and minor) act to retract the scapula towards the thorax in normal shoulder motion and given the scapular band provided a resistance against retraction, greater rhomboid activity in early abduction range was expected and observed. B. 1. Forward Arm Circles 7. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. BURPEES -GALLUR. The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. The rhomboid, along with many other upper back muscles, forms the shoulder girdle. S. You can also try this with dumbbells or a barbell in your hands. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. The one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads, rhomboids, lat also get worked secondarily. 2. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. The pressure you exert on the shoulder blades during the squeeze works on the Rhomboids, and Scapular Stabilizers. Pull the rope directly towards your face, keeping your elbows up and out to the sides. Minor is located above major, both attach from the vertebrae to the scapula at the medial border of both scapula. The arms are bent at the sides at chest level. How to do Rhomboid Squeeze. To begin, simply lie on your back. Grab a pair of dumbbells, and with a slight elbow bend—about a 20-degree angle—raise the weights out to the side. I want to highlight a few points before discussing exercises: A sensitive nerve will not always immediately. It’s also about a mindful approach to it instead of just “getting it. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBest Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. The 3 most common BP errors are considered below. Shoulder squeeze. Slowly. . The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. 1. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Raise your arms parallel to the ground and bend your elbows, pull your elbow back and squeeze your shoulder blades. Superman. In order to activate the rhomboids more specifically, squeeze the shoulder blades together at the top of the movement and hold for an extra second. [1] TM is not a medical disorder or disease but rather a symptom of an existing underlying condition. head to toe, with your feet about shoulder-width apart. 10: 3 sets: Pec Stretch: Stand in a doorway, place your forearms on the door frame, and lean forward until you feel a stretch in your chest muscles. As you push yourself back up, focus on squeezing your shoulder blades together. Face pulls target your rhomboids, middle trapezius and posterior deltoids. Step 3. After a minute, push hard into the. The higher you pull, the harder you should squeeze your shoulder blades together. Repeat 10-12 reps for three sets. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. As with all back exercises, your shoulder blades play an important role. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. at the same height and parallel to the floor. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. The perfect combination of posture-building and definition-toning. Rhomboid Strain or Spasm Exercises: References. Prone Hip Extension. Squeeze your shoulder blades and keep your core tight. When you perform the row, squeeze at the top and slightly open up your chest as you rotate outward. Shoulder. Pause briefly at the top, then lower your arms back down. 2. Face Pulls. The rhomboids do not strengthen by doing these exercises but the rhomboid plays a very major role in our shoulder health, capillary health, and postural health. Contract your rhomboids with a scapular squeeze. What exercises work the rhomboids? December 13, 2022 by. Haven’t checked myself yet but a chrono is coming since I need one for my reloads as well. Many gym-goers suffer from scapular pain due to weak rhomboids. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. It is thought that the sound comes from the formation of tiny gas bubbles in the fluid within the joint (the synovial fluid. Sit on the floor with your knees bent and your arms extended i. Upright row. 1. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. B. Methods. Rowing exercises target your middle and lower traps and rhomboids,. A series of small muscles that create a diamond-shape across the shoulder blades, the rhomboids primarily help to prevent excess movement in the shoulder blades while you throw and. Travelling Rows - NEDRUDA 62. It’s sometimes referred to as shoulder blade pain or upper back pain. and the exercises included total and segmental movements of upper In the second phase (3-4 weeks), the resistance of Thera-Band limbs, trunk and lower limbs. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Emphasize the. 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. Reach straight forward so you are rounding your upper back. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Squeeze the upper back muscles and hold for a second. Once you have spent about 30 seconds massaging the muscle at the base of your neck, you can start to work your way out toward the end of your shoulder. JUMPING JACKS-GALLUR 66. Do 2 sets of 15 repetitions of this exercise. Lie flat on your stomach on a mat or bench. 😊Follow our coach to correct your position and train effect. These five exercises help strengthen the rhomboid muscles and improve your posture. . Lean forward until you feel a stretch in your chest and shoulders. Joined May 13, 2016 Messages 7,869 Reaction score 3,822 Location Midwest. back tension&bow shoulder. Bleeding with a bowel movement. 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. They partially envelop the levator scapulae inferiorly. Upright row 4. It is divided into two parts: the rhomboid major and the rhomboid minor. . Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. Top 7 Rhomboid ExercisesThe rhomboids are muscles in your upper back that sit under your trapezius muscles. Starting on your left. Required. Exercise description. Band Pull-Aparts. 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. Bend your elbows until your forearms and upper arms form a sharp angle. Hold the ends of the band with both hands, palms facing each other. “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. What muscles squeeze the shoulder blades together? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. About. False. Since rhomboid major (and minor) act to retract the scapula towards the thorax in normal shoulder motion and given the scapular band provided a resistance against retraction, greater rhomboid activity in early abduction range was expected and observed. Maintaining a neutral arch in your lower back, squeeze your shoulder blades together and lift the bar, so the plate touches your chest;. A systematic search was performed in PubMed, CINAHL, SPORTDiscus, Scopus, and Discovery Layer. Think about raising. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. THE SPORTS MEDICINE PATIENT ADVISOR RhomboidMuscleStrain orSpasm Whatisarhomboidmusclestrainorspasm? Yourrhomboidmusclesareinyourupperback,con. Watch on. Rhomboid Squeezes: Sit or stand with shoulders relaxed. After that time, the blood clot will be slowly reabsorbed. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Hold for two seconds. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Be sure to retract your. aight back, stretching the tubing for resistance. Summit Medical Group also suggests rhomboid spasm exercises, such as: Move 3: Pectoralis Stretch. In a minority of people, these muscles are fused together to form one larger muscle. Begin by sitting or standing upright with your arms by your sides. 2. 1 song each round. What you want to do is really squeeze the rhomboids when in the retracted position. The Anatomy Of The Rhomboids. Maybe you have tissues around it that are inflamed, swollen, and giving it a squeeze, maybe it's one of the other differential diagnoses I listed earlier (though most of those have other primary diagnostic. It is a beginner-friendly muscle. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Rhomboid Squeeze. What does a rhomboid strain feel like? tenderness in the upper back area. The posterior. I’ve covered these in the past, but today’s #workoutwednesday is going. An overhand, medium-grip barbell row may be ideal for lat engagement on paper, but the juice isn’t worth the squeeze if it causes elbow or shoulder discomfort. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. Action: pulls scapulae toward each other. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. To perform this stretch: Stand in a doorway with your arms outstretched and your palms on the door frame. How To Train The Rhomboids. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the. Try to squeeze the shoulder blades back together like you would a pencil. Focus on squeezing the shoulders blades back as if to squeeze a pencil between them. Neck Extension (Reverse Chicken Peck) – Bar Squat. Squeeze your shoulder blades into one another and row the barbell to your abdomen. With the inhalation we think long the spine, which initiates the. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. False. It is characterised by acute or persistent neck-shoulder pain. Your rhomboids squeeze your shoulder blades together. The rhomboids connect your scapulae to your thoracic spine. Rhomboid minor originates from the nuchal ligament and spinous processes of the seventh cervical (C7) and first thoracic (T1) vertebrae. 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. Think about pulling your shoulder blades apart. Move 4: Mid-Trap Exercise. a) Lockout - This is a zoomed out overview of how the bench press should look when starting AND finishing the lift. Squeeze your glutes for additional lumbar support! Thoracic Back Pain Treatment. Squeeze at the end of the movement, then slowly return to the starting position. Pull the rope towards your face while squeezing your shoulder blades together. I also do the seated row and rhomboid squeeze. Benefits of Dumbbell Rows. One of the best ones to include in your routine in the incline pull-up. The upper end of the rhomboids sit relatively high on the back; almost in the middle of the back at. Some health conditions can also cause rhomboid muscle pain. General Archery Discussion. Keep your elbows soft, but form 90 degree angles. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". Push & Slide. Draw your shoulder blades back and squeeze them together. . Grab the dumbbell with your working hand. Rhomboid muscles are also key to pulling, throwing, and overhead arm movement. This will help you increase the degree to which you squeeze the muscles. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. Begin in a plank position with your arms straight and your hands slightly wider than shoulder-width apart. More training advice can be found on our website, as well as and event finder, free personal training and much more. The rhomboid is a small, triangular muscle that lies deep to the trapezius muscle and is located between the shoulder blade and the spine. Goal: Increase strength of scapular stabilizing . Maintain a neutral spine, allowing your chest to rise slightly as you lift the barbell. Repeat ____ times. Focus on form, and squeeze your shoulder blades together at the top. Throwing motions. Repeat 10 times. 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. Stack your hands under. Rhomboids assist with the function of the shoulder blades, which includes scapular retraction, scapular downward rotation, and scapular control by anchoring the scapular. Lower yourself down as you would a normal pushup. Sit on the floor with your knees bent and your arms extended i. Prone lateral raise. Forgetting to retract the shoulder blades results in little-to-no upper back engagement during the movement. [deleted] • 6 yr. Keep your core and spine stable as you extend your arms and lower the dumbbells so that they hang by your knees. Stack your hands under. There is a rhomboid major and rhomboid minor on each side of the body. Changed the bent over fly + pulses to just pulses for extra burn since bent over flys were already in the main workout. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. 4. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. . Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. What is a shoulder squeeze? It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. 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. . Right Side Arm Push Up 5. Hold this position for 5 seconds and do this for 10 repetitions. Variations on the Reverse Fly. Hold 15 to 30 seconds; then repeat three times. Keeps abs tight. How to do bent over rows with proper form.