B. Step 3. Try to squeeze the shoulder blades back together like you would a pencil. 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. 1. What is a shoulder squeeze? It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. Since the diagonal of a rhomboid divides it into two congruent triangles, the area of a rhomboid becomes twice the area of a triangle, i. How To Train The Rhomboids. This guide lists 11 effective rhomboid exercises that can strengthen your back. Reach your arms to the centre in front of your body. A rhomboid’s complete boundary measurement is known as its perimeter. 3. Reach straight forward so you are rounding your upper back. The deformed muscles associated with upper cross syndrome put stress on the surrounding muscles, tendons, bones, and joints, causing most people develop symptoms that include: headache. Shoulder. This flap is most commonly used to fill skin cancer defects of the head and neck region. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Bend your knees and place flat feet on the ground. The. Place. Keep your hands on your side, and extend towards the floor. With exhalation lift all four extremities off the mat, thinking long. Think about pulling your shoulder blades apart. Zumba and reformer training was practiced for 10. No slouching. 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. Face Pulls 3. Lie flat on your stomach on a mat or bench. This will squeeze your shoulder blades. 8-12 repeat . rhomboid muscle: The major or the minor rhomboid muscle -- shoulder muscles. Relax & repeat the same for next 5 rounds. Band pull-aparts are a great way to build strength and stability in the rhomboids and are one of the best upper back workouts for the muscle group. Squeeze your shoulder blades together and brace your core while lifting the weight. Step 4. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. The bench press (BP) is probably the single-most popular lift and for good reason. What you want to do is really squeeze the rhomboids when in the retracted position. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. REAWAKEN YOUR RHOMBOIDS. 0 (2019/04/17) 39 Variables Variable Definition Example Direction The way you are facing Face the front of the roomNo-Equipment Back Exercises. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. . Lift your arms to shoulder height and squeeze your shoulder blades together at the top. 13. Finally, bring your arms down and out to the sides to make your body a “T” shape. Jump to Latest FollowPreparatory for this exercise are the exercises "Knee Lift" as well as "Rhomboid Squeeze". Step 4. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. The rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. Bend your knees and place your feet flat on the floor. ago. Draw your lower belly in towards your spine. It first arose after a session of squats and has since reoccurred after many different types of movements, including upright rows, overhead presses and, more recently, dips. . 4. Table of Contents show. Changed the bent over fly + pulses to just pulses for extra burn since bent over flys were already in the main workout. I’ve covered these in the past, but today’s #workoutwednesday is going. 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. Half Swan (Prone Long Box) 1-2 Spin . The rhomboids belong to the muscle group that. According to The Hospitalist , a publication of the Society of Hospital Medicine, the origin of the rhomboid is on your last cervical and first few thoracic vertebrae, and insertion is on the inner border of your scapula. Attach a rope handle. Another Scapular Retraction with Band is a standing row. Squeeze your shoulder blades together, holding the position for a few seconds before releasing. Lift your shoulders up and hold for about 5 seconds. Day 1. Dorsal scapular nerve entrapment is a known, yet relatively uncommon,. Make sure to squeeze the shoulder blade down and back. JUMPING JACKS-GALLUR 66. Place the ball between the bottom of your shoulder blade and your spine. T-Bar Row with HandleRepeat 20 times. [2] It acts together with the rhomboid minor to keep. Assume a staggered stance with your outside leg extended back. Superman. If the muscles weren't working, you wouldn't be rowing. Using two dumbbells, sit with your feet flat on. Squeeze your shoulder blades and hold for 5 seconds. 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. Squeeze your shoulder blades together. Next, take a look at the scapulae and their relationship to the client's spine. Think about raising. Rhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakUpper body workout. Starting from a quadruped stance, lift the pelvis into an inverted V while inhaling. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. 3. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Now that the form has been outlined, it is important to. Benefits of Dumbbell Rows. Scapular pinches: Squeeze shoulder blades together and hold for 3 seconds. Lift the arm of your injured rhomboid straight out in front of you and grasp the door frame. “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. Keep your palms facing inwards (towards you). Many lifters struggle to do these properly because they pull the bar to them with their arms but fail to squeeze their shoulder blades together. Related: Building the Complete Yoke. 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. The trapezius, rhomboids,. The first step of the dumbbell row workout requires you to squeeze the shoulder blades. You have weak upper back muscles. The trapezius is located in the upper back and neck area and helps stabilise the shoulder blades as well as help with movement of the head and neck. Hold for 2 seconds and then slowly return to the starting position. Relax and return to the starting position. The pain will be at its worst for the first 24 to 48 hours. The rhomboids, located between your spine and shoulder blades, squeeze your shoulder blades together. 1. Pause, then slowly lower your arm back to the starting position. Squeeze your shoulder blades back and together, and pull your elbows su. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. How to do bent over rows with proper form. Squeeze your shoulder blades together. Sit or stand with your arms at your sides. Squeeze your shoulders and traps as much as you can. 3. 1. hindihealth, onlymyhealth, halta tips, health hindi in, hindi healthy, health for all in hindi,Study with Quizlet and memorize flashcards containing terms like Epimysium, Perimysium, Endomysium and more. ago. 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. Pause for 2 seconds at the top of the exercise and squeeze your shoulder. Drop your chin toward your chest. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising, and difficulty. Rhomboids. Applying heat will help relax the Rhomboid muscles. Step 1. Take slow and deep breaths into the side of your rib cage. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Hold one second and slowly let the hand. The Rhomboid Minor is located above the Rhomboid Major and performs the same function and action within the body. Perform 3 sets of 10 repetitions provided the exercise is pain free. They help you lift your shoulder blade. 5. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. A participant must perform a variety of quick yet144 views, 6 likes, 0 loves, 0 comments, 1 shares, Facebook Watch Videos from Snap Fitness Highfields: All body session with a slight shoulder emphasis:. ”. From this position, raise your arms up and out to the sides to form the letter “Y. Stack your hands under. Shoulder squeeze. pectoralis major, and pectoralis minor muscles are responsible for protraction. Repeat for several repetitions. Alternating Skater While Pulling arms back at shoulder height squeezing shoulder blades together (Rhomboid Squeeze) Standing Oblique Crunch (Elbow to Knee), Left; Standing Oblique Crunch, Right; Lateral Plank Walks (4 steps in one direction and back) Side Forearm Plank Thread the Needle Left; Side Forearm Plank Thread the. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. The rhomboids (both major and minor) originate from the spine and help to anchor the scapula to the back. If you don't need to focus on the traps and rhomboids but just want to make sure they perform properly, just include a shrugging movement in your warm-up routine. . . Control. Step 2. Slowly. 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. Slowly. Repeat 10 times. Hold these positions for two seconds. These include: latissimus dorsi (middle back) rhomboids (between shoulder blades) trapezius (neck, shoulders, and upper back) biceps. exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. e. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. That means you're doing all the pulling with your biceps, which should only be a secondary. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position. Bend your arms and lower your chest to the ball. -pull belly button in and keep back from moving. How to do Reclined Rhomboid Squeezes. Lower yourself down as you would a normal pushup. This will help you increase the degree to which you squeeze the muscles. It is divided into two parts: the rhomboid major and the rhomboid minor. This is a popular exercise for strengthening the trapezius. Raise your arms to the sides at shoulder height and put them down, keep your. [deleted] • 6 yr. Deltoid: The deltoid muscle is on the outside of your shoulder. Sit straight with your arms on your sides. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. Set the rope attachment so the pull comes eye-level. With the inhalation we think long the spine, which initiates the. 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. Hold 5 seconds. Think about raising. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. Your chin should be tucked in slightly and your shoulders should be back slightly. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together. Squeeze your elbows by your side, roll the shoulders blades down the back body and gaze forward. Low seated row The low seated row is a popular low row exercise. tightness, swelling, and muscle knots around the muscle. Squeeze your glutes for additional lumbar support! Thoracic Back Pain Treatment. Focus on squeezing your shoulder blades together as you slide your arms up and down. Without regular rhomboid exercises, you may find it difficult to control your scapular properly. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. Sit up straight against back of chair Belly, rib cage up, relax neck Arms forward, shoulder level, palms up. Forgetting to retract the shoulder blades results in little-to-no upper back engagement during the movement. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Their purpose is to move the shoulder blades toward the spine while maintaining shoulder posture and also to help raise the shoulder blades. Rhomboids. Top 7 Rhomboid Exercises For example, exercises like bench press or rows need stability in your upper back and shoulders. Body composition, waist thickness, arm, chest, abdomen, but, hips, legs, BMI and waist/hip ratio parameters are evaluated as pretest-finaltest. Rhomboids . Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Squeeze your shoulder blades together at the top of the row. How to do Rhomboid Squeeze. I imagine trying to squeeze a quarter between my scapulae while driving my elbows behind my back. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. Engage your lower. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. Thank you for watching my video. Pull your shoulder back & squeeze both the arms together. Take a breath in, return to the starting position, and repeat. 2. Itching around the anus. CryptoSo one day, patient will do Rows, Standing rows and shoulder blade squeeze to effectively work the rhomboids. Pause, then slowly lower your arm back to the starting position. Hold a dumbbell in each hand. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Repeat the workout 10-20 times daily. Studies were included if they examined the muscle activation of the upper trapezius compared to the middle trapezius, lower trapezius, or serratus anterior using EMG during open chain exercises. Make sure your shoulders stay above your hips. Stack your hands under. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. Grab the barbell with a comfortable overhand grip. Trapezius myalgia (TM) is the complaint of pain, stiffness, and tightness of the upper trapezius muscle. Return to the starting position, and repeat. The technique of elevation is simple. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. 2. This will help you increase the degree to which you squeeze the muscles. Repeat this exercise for multiple sets, gradually increasing the squeeze duration. mongrel_911 July 30, 2021, 3:33pm 9. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Repeat 12-15 times. Make sure to squeeze your. Squeeze your shoulder blades together and pause at the top of the movement. This rear delt exercise works the deltoids and the latissimus dorsi, rhomboid, and trapezius muscles for. Take hold of the bar with an overhand. . Sit in a reclined position with your knees bent, hold your abs in tight. Learn how to do this exercise: Rhomboid Squeeze. 12. at the same height and parallel to the floor. Begin this. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). Use a lighter load if your upper body goes beyond 45 degrees. Contract your rhomboids with a scapular squeeze. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. How do you relieve tight muscles between shoulder blades? Shoulder blade squeeze . Hold a dumbbell in each hand. c) Slowly bring your arms back down to the starting position. Do 2 sets of 15 repetitions of this exercise. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. The rhomboid major originates from the second through fifth thoracic vertebrae and inserts into the medial scapular border of the scapula just below the insertion of the minor. What exercise works rhomboids? What exercises work the rhomboids specifically? 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. The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. ProcedureThe seated row is a compound exercise that works the latissimus dorsi, rhomboids, trapezius, and biceps brachii muscles. Rhomboid Squeeze. You've got the "grandpa hunch" going. Kroc rows: I go from full lat extension with a stretch to "the tightest squeeze I can manage" (traps, rhomboids, lats, & biceps) at the top. 54 views, 4 likes, 0 loves, 3 comments, 0 shares, Facebook Watch Videos from Gus Martin Personal Training: Back to the chin up bars being closed, so we. The face pull exercise is one of the best exercises to target the rhomboid muscles. Sink the weight of your torso into the shoulder. In addition, this muscle works with the trapezius, latissimus dorsi, rhomboids, pectoralisRhomboid Squeezes. The specific spot is right in between the scapula and spine on the left side. Stand with good posture, squeeze shoulders back. 1) into an adjacent defect . Step back to create tension in the band. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. Live It,. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. You should finish in a Y position. 5” draw so a little on the short side. Rhomboideus major and minor are two important muscles that anchor the scapula in place. Do 3 sets. . Arms: frontal raise into rhomboid squeeze, back in & down 8x; Continue with basics, no weights for a short rest; Feet: basic left; Arms: alternating frontal raise right/left, 2 lateral raises 16x; Pick up 8-10 pound weightsFor any variation, squeeze your glutes, quads, hamstrings and calves to activate those supporting muscles and keep your body in one long line. Travelling Rows - NEDRUDA 62. Rowing exercises target your middle and lower traps and rhomboids,. 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. Pulling exercises, such as rows and pulldowns, strengthen both sets of muscles. Does your back feel locked up and tight between the shoulder blades and it just feels like it needs to be released with a pop or crack? In this video, Dr. Place your right hand over your left hand and extend your arms in front of you and lean forward slot to feel a stretch between your shoulder blades. Philadelphia, PA:. Keep your back stable and use. b) Squeeze your shoulder blades together at the top of the rep. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Rhomboid Muscle Pain is one of the severest pains experienced between your scapula and spine in the upper part of your back. Some health conditions can also cause rhomboid muscle pain. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. The rhomboid squeeze engages the rhomboids, latissimus dorsi, erector spinae and multifidus. The Rhomboids are two muscles – Rhomboid Major & Rhomboid Minor. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. Repeat for 10 reps. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Exercise description. Neck Extension (Reverse Chicken Peck) – Bar Squat. Plank Punches - NEDRUDA 61. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. True. Begin this exercise standing or sitting with your back straight. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. What does a rhomboid strain feel like? tenderness in the upper back area. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. 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. Forward Arm Circles 7. The muscle extends obliquely in an inferolateral direction, to. Learn how to do this exercise: Rhomboid Squeeze. Rhomboid Major is thin and flat and twice as wide as the thicker Rhomboid Minor which lies superior to it. We all know “how much do you bench?” is a question that is commonly asked of someone who looks as though. Your chin should be tucked in slightly and your shoulders should be back slightly. In a minority of people, these muscles are fused together to form one larger muscle. Front raise thumbs up. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. A strain is an injury in which muscle fibers or tendons are stretched or torn. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. Three times a day. This exercise helps you reduce tension and strengthen the muscles of your upper back: Step 1: Sit or stand with an upright posture and your shoulders pulled back. 8 tab at a rounds. Hold 5 seconds. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. Cable Pulldown. How to do: Reclined Rhomboid Squeezes. The rhomboid muscles, consisting of the rhomboid major and rhomboid minor, are essential for maintaining proper posture and supporting the upper back. It also works your core, glutes, and shoulders. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. Gallbladder problems include gallstones, infections, and blockages. Rhomboid stretch. 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. Then, squeeze your shoulder blades together and return the bar slowly to your starting position in a controlled manner. Sit on the floor with your knees bent and your arms extended i. By focusing on pushing the chest up and out, the shoulder blades are more easily depressed. C. As you push yourself back up, focus on squeezing your shoulder blades together. I used the Easton calculator and it said I should be around 258 fps. Incline Pull-ups. Rhomboids Stretch. 2. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:Including rhomboid strengthening exercises in your training can help you achieve that. Thus, we selected 40% of MVIC, which was previously identified as optimal for shoulder external-rotator muscle exercise; participants who performed the same exercise with either 10% or 70% of MVIC could not. Rhomboid Push-Ups. Clamshells. One-arm bench dip. your shoulders, and keep your neck in a neutral position. I am in a hunting league and everyonce in a while get where I cannot seem. 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). 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. 2. Keep your elbows soft, but form 90 degree angles. The Anatomy Of The Rhomboids. This move. Your chin should be tucked in slightly and your shoulders should be back slightly. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. The presence of rhomboid proteins in all domains of life. Maintain control and a slow and steady pace throughout the movement to maximize impact. Then return your arms slowly to their starting position. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. You can stretch your rhomboid muscles by bringing the shoulders together at the front of your. Sitting in a chair, or standing with feet shoulder width apart, raise the band above your head with one end in each hand. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. To emphasize your traps/rhomboids (upper back), use an overhand grip and flare your elbows out to the side at 45-60 degrees. It inserts at the scapula's medial border near the base of the spine of the scapula. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. (News) by "South Wales Echo (Cardiff, Wales)"; News, opinion and commentary General interest. Raise your shoulders as high as you can to lift the weight. Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. Rhomboids comprise two muscles that include the rhomboid minor and the rhomboid major. The rhomboids lie beneath your mid traps, and work with them to retract your shoulder girdle. Darts. Extend your shoulders to the front and squeeze your shoulder blades to bring yourself up. I also do the seated row and rhomboid squeeze. You don't need to feel the muscle burn to ensure it works. Rhomboid Strengthener. head to toe, with your feet about shoulder-width apart. Forearm. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. How to. . Make sure your shoulders stay above your hips. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Hopefully you can use these short, exercise videos. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. Watch on. Squeeze the shoulder blades together and hold for a moment, then return to the start position; Repeat for 8-12 reps, 3. turducken July 30, 2021, 4:28pm 10. Right Side Arm Push Up 5. Mid traps and Rhomboids. Squeeze the upper back muscles and hold for a second. Switch hands. Do 2 sets of 15. Keeps abs tight. Repeat three times for each set. Repeat three times for each set. The rhomboids are muscles in your upper back that sit under your trapezius muscles. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I".