The rhomboids, or upper back muscles located between the shoulder blades, pull the shoulders back, improve posture and, if they are strong, can help you avoid back pain. Adding a few exercises that target the rhomboids will increase strength in this small muscle group and allow you to experience optimal postural health.
Straight Arm Pull-Down
Straight arm pull-downs are a rhomboid isolation exercise. Place a straight bar on a pulley and grasp at shoulder distance pulling down so the cable is taut at shoulder height. With your arms straight, push the bar down to your legs, maintaining straight posture through the back. Release to starting position, carefully stopping at shoulder height to keep the tension in your rhomboids.
Close Grip Row
Attach a close grip handle to the seated cable pulley machine. With weight loaded on the machine, place your feet on the footrests and pull the handle back to starting position. Keep your back straight and your shoulders pressed back. Draw your elbows straight back so they graze the sides and point straight back. Maintain erect posture during the exercise, and avoid leaning forward and back to keep the work in the rhomboids rather than in the lats and lower back.
Band Pull-Downs
Band pull-downs mimic the motion of lat pull-downs, but because they work by separating your arms, they focus the exercise on your rhomboids. Stand tall with your back straight and feet directly under your hips. Hold a band or resistance tubing above your head with your hands at shoulder width and the tubing taut. Pull the band down behind your back, drawing your arms out to the sides. Return to starting position and complete 20 repetitions.
Wide Rows
The wide grip on this bent-over row places the focus of the exercise in the rhomboids. Hold a barbell in front of your legs with a hand grip just wider than your shoulders. With your feet under your hips, bend forward, tipping from the hip, knees slightly bent. Row the bar up to your chest by bringing your elbows wide out to your sides and tapping your chest with the bar. To maintain a flat back, and the focus on the rhomboids, concentrate on drawing your shoulder blades around your spine and sticking your chest out toward the floor.
Weight Range
Complete all of the rhomboid exercises with a weight that is heavy enough to bring you to failure on your last rep. In other words, it should be difficult to complete the last repetition with perfect form. Using a heavier weight and doing fewer repetitions will build strength, while using a lighter weight and more reps --- to failure at about 15 repetitions --- will tone and build endurance.
Post Workout
It's imperative to add substantial stretching to your workout regime when working the upper back. Tightness or pain due to DOMS (delayed onset muscular soreness) can also contribute to neck, shoulder and back pain. Consider adding post-workout massage or foam rolling as well.
Warnings
Always consult your physician before starting an exercise program, or if you suffer an injury or experience an intense pain that lasts more than a few days.
References
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy", Frederic Delavier; 2006
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