Rhomboid Exercises

[invisiblekid_uk]

After seeing a Chiropractor yesterday about a lower back/pelivs injury he said my posture was very good but I could do with doing some rhomboid work to pull my shoulders back slightly.

Any suggestions to isolate the area?

My back workout looks like:

Pull ups / Pull Downs / Vertical Traction (usually one of or two if im feeling fruity)
Deads
Bent over row

Then one of the following: Seated Row, One arm row, Reverse Sit Up.

I do shrugs and reverse fly on shoulder day.

Any comments/suggestions/impovements on my general back workout also appreciated! The Rhomboid exercises aren't part of the rehab for the injury - just something the guy mentioned as a side note to imporve my posture.

Thanks.

 

[AngryMuscles]

nope. you cannot isolate that area.

i would suggest raising your weights and eat more. do you squat?

 

[invisiblekid_uk]

Only squatting about 100kg ~ 220lbs at the moment.

I'm 5'9 @ 78kg.

Always looking to increase weights! The pelivc injury has put me back a little on both Deads and Squats. Looks like its going to be a few months before I'm squatting heavy again.

So, there is no way of isolating the rhomboids? Is there anything which will focus on them more, with other areas getting only a secondry workout?

 

[pullinbig]

pull-a-parts w/bands. maske sure you keep your shoulders blades pulled together while doing the movement.

 

[Jusee]

pull-a-parts w/bands. maske sure you keep your shoulders blades pulled together while doing the movement.

Do you mean the same movement as a bent over lateral raise?

 

[AngryMuscles]

or facepull

 

[DocJ]

Bent arm bent over lateral raise, concentrate on just pulling your shoulder blades together. Personally, I already think you're working your rhomboids with the rowing you're doing.

 

[AngryMuscles]

the pull-a-part can be done ever bent over or just plain standing up

 

[blackjack]

the pull-a-part can be done ever bent over or just plain standing up

standing up. you could also use the pec dec machine in reverse.