What are the rhomboid muscle training methods

In today's life, many people have paid extreme attention to their physical health, so they will go to the gym to exercise in their spare time. Exercise under professional guidance generally achieves the effect of strengthening the body. Many people have also developed very attractive figures through continuous exercise. The rhomboid muscle is a relatively small muscle located on the back of our body. Now let’s talk about some ways to exercise the rhomboid muscle.

1. Seated rowing

Starting position:

Sit on a stool, stretch your legs forward, bend your knees slightly, place your feet against the pedal in front of you, stretch your arms naturally, relax your shoulder joints, and bend your upper body forward.

Action essentials:

Contract the back muscles, bend the elbows and pull the arms close to the chest and abdomen, bring the shoulder blades closer to the spine, tighten the back muscles, stay for 1-2 seconds, return along the original route, fully stretch the back muscles, and then continue!

Points to note:

When pulling up, think about letting the main force come from contracting your back muscles, rather than shaking your body. When pulling up, tighten your waist and try not to shake your upper body to maintain balance.

2. Pull-ups

Action details:

Hang statically with your arms straight and your core engaged. Keep your legs straight or crossed. Use the contraction strength of the latissimus dorsi to pull the body upwards, and stop when the chin is above the horizontal bar or the back of the neck is close to the horizontal bar. Stay still for one second, allowing your back muscles to fully contract. Then gradually stretch your back muscles and let your body slowly drop down until it is completely drooping. Repeat.

3. Dumbbell Back Fly

Dumbbell bent-over fly exercise: Stand with your feet shoulder-width apart and your knees slightly bent. Bend over, holding dumbbells with your arms slightly bent. Concentrate your mind, pay attention to exerting force on your back (retracting your shoulder blades), keep your arms bent, and pull the dumbbells upward so that your upper arms are level with your back. Squeeze your shoulder blades and hold for 2 seconds, then slowly return while exerting force on your back.

4. Auxiliary props: elastic band

Action essentials:

Stand up, hold the elastic band with both hands and choose the intensity you need (focus on activating the deep muscles, without too much force), hold the elastic band horizontally to the chest or shoulder height, keep your shoulders relaxed and chin tucked in, tighten your core and stabilize your limbs, palms facing the ground, use your back muscles to open your arms horizontally, and clamp them lightly with your back without pulling with your hands.