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Old 28-01-2008, 11:30 PM   #1 (permalink)
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Rhomboid help
Hi,

Need some help (suggestions) with exercises that specifically target and strengthen the Rhomboids. I need to strengthen these muscles as they have become almost redundant as my lower traps have dominated and thus my scapulas flair away from my ribs!!!

Any help much appreciated

ta
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Old 28-01-2008, 11:34 PM   #2 (permalink)
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Re: Rhomboid help
well ive found with rhomoids that they arnt the best body to train,
but ive found the best training routine ive found ithat works is

Deadlifts
standing T-bar rows
Close grip pull downs

wouldnt be able to tell a exact reppage for the exercises
but i jus thought id give a little info of whats worked for me in the past mate

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Old 28-01-2008, 11:40 PM   #3 (permalink)
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Re: Rhomboid help
2 best exercises for rhomboids by far;

Prone dumbell flyes
Rear cable flyes with 2-3second contraction

I get people with postural distortion doing them all the time, and whilst its a slow process - it works very well
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Old 29-01-2008, 02:23 PM   #4 (permalink)
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Re: Rhomboid help
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Originally Posted by ah24 View Post
2 best exercises for rhomboids by far;

Prone dumbell flyes
Rear cable flyes with 2-3second contraction

I get people with postural distortion doing them all the time, and whilst its a slow process - it works very well
Rear cable fly's? would i lie on a bench looking at the ceiling and use the top cable pulleys? or get in the bent over row position (standing) and use the bottom pulleys! Any other tips for this type of postural distortion?

Cheers
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Old 29-01-2008, 03:41 PM   #5 (permalink)
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Re: Rhomboid help
Theres quite a few other bits n peices but I could only advise in person once I've seen where the weaker and stronger muscles are.

Rear cable flyes, think of a normal cable cross-over....but instead, face the cable X-over machine, take left cable in right hand, right in left, now open up......so its kind of opposite to a cable cross-over for chest
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Old 03-02-2008, 08:59 PM   #6 (permalink)
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Re: Rhomboid help
Theyre supporting muscles so compound movements for the back will strengthen them.
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Old 03-02-2008, 10:00 PM   #7 (permalink)
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Re: Rhomboid help
Quote:
Originally Posted by ah24 View Post
2 best exercises for rhomboids by far;

Prone dumbell flyes
Rear cable flyes with 2-3second contraction

I get people with postural distortion doing them all the time, and whilst its a slow process - it works very well

adz, Im interested in your thinking on postural distortion....ahve you got some tried and tested methods on this mate?
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Old 04-02-2008, 12:29 AM   #8 (permalink)
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Re: Rhomboid help
Quote:
Originally Posted by Five-O View Post
adz, Im interested in your thinking on postural distortion....ahve you got some tried and tested methods on this mate?
What type of distortion Jimmy?

The latest course im sitting (National Academy of Sports Medicine....fookin in-depth) relies heavily on static and active posture patterns, drop me a PM or something mate.
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Old 04-02-2008, 08:43 AM   #9 (permalink)
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Re: Rhomboid help
Quote:
Originally Posted by ah24 View Post
What type of distortion Jimmy?

The latest course im sitting (National Academy of Sports Medicine....fookin in-depth) relies heavily on static and active posture patterns, drop me a PM or something mate.

will do later mate, heading to work.
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