0 Home Workout - Body Fitness Exercises APK تنزيل للاندرويد هذا التطبيق عبارة عن دليل كامل يتضمن تمارين بناء الأجسام فيه. Barbell Rows. Brace your core and perform a hip hinge to lower. Hello doston aaj mai reclined rhomboid squeezes exercise krne wala hu. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. sit with your knees. The variations use dumbbells, cables or resistance bands, making it easy to program them into any workout routine. Extend your arms overhead and to the sides at 45 degrees to create a Y shape with your body. Sit on the ground. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. You can also try these exercises on a wall with your hands facing up. Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!). Posts navigation. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate 57 views, 3 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Evolve with Evelyn: HOME Upper Body Workout (No equipment) • • • Today is. Since everyone is built differently with unique limitations,. Draw your inner thighs toward your upper arm, then bring your chest forward and bend your elbows while swinging your legs to the right. . com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. Beauty tips, healthy eating tips, benefits of eating fruits and vegetables, How to exercise at home or what exercise to do in order to stay fit, healthy home made recipes, effective home remedies all kind of information and wonder tips or ideas about. [deleted] • 6 yr. . 187 likes, 2 comments - ftmithun on September 25, 2023: "Day 19 / 10 days challenge | The Back Workout ️ . Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1Reclined rhomboid squeeze LUMACANG 58. How to do Prone Triceps Push-up. Travelling Rows - NEDRUDA 62. Reclined Rhomboid Squeezes - Sit in a reclined position (as far back as you need to to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backwards, focusing on squeezing those shoulder blades towards. Cable Seated Rows. Maybe I'll start tomorrow. Place. Plank Worms May 4, 2018. Engage your lower. Over Head Press (Tension In Pulldown) May 4, 2018. How to do Bear Hops. This app is complete guide which includes body building exercises in it. . On the Back. "In my experience coaching both National and World Champion powerlifters, the 13 most effective bench press cues are: Eyes Under The Barbell. Increase your mobility with your recommended program. Rhomboid Pulls x14; 16s Side Arm Raise; Knee push-ups x14; Two stretch sessions; 30s Arm Scissors; Rhomboid Pulls 12x; 14s Side Arm Raise; Knee Push-Ups 12x; 30s Cat Cow pose; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12;How to Do：RECLINED RHOMBOID SQUEEZES – YouTube. Pushups. How many seconds does microsleep last? Researchers generally define microsleep as sleep episodes that last for 15 seconds or less7. 1 Sit on the ground. Bend your elbows until your forearms and upper arms form a sharp angle. It starts below your shoulder blades and extends to your spine in the lower part of your back. Descarga de APK de Home Workout - Body Fitness Exercises 1. . Vibration. Some ideas for strengthening them to ease the discomfort. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderReclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1View WEEK 8- CONDITIONING EXERCISE-1. Hold these positions for two seconds. aur ek nat. Squeeze that FAT out! My Fitness Report Card for today's exhaustion is 3:19:32 hour-long of home exercises and Zumba Dances. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. 3. 2. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. b) Squeeze your shoulder blades together at the top of the rep. In this exercise, you have to stand with your feet shoulder-width apart. Learn how to do this exercise: Swimmer and Superman. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. then kindly repeat this exercise. Do the following: Title the slide References List or References. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. During a microsleep episode, people lose conscious control of their performance. About Press Copyright Contact us Creators Press Copyright Contact us CreatorsHere are the key symptoms associated with rhomboid muscle spasms: 1. slightly raise your chest up. 😊Follow our coach to correct your position and train effect. How to do Isometric Shoulder Contraction With Internal & External Rotation. Reclined Rhomboid Squeezes: Sit down with bent knees. Learn how to do this exercise: Hip Rotations. . xlsx from PHYSICS Physics at Ms Ramaiah Institute Of Technology. api development by creating an account on GitHub. How to do Modified Runners Lung. Keep your feet shoulder width apart. after that. My goal is to give everyone the tools they need when it comes to. Whether on your front or your back, you'll also use your calves as well as three muscles in your feet: the abductor hallucis, abductor digiti minimi and flexor digitorum brevis. 1 Symptomatic rotator cuff tears are thought to affect between 4% and 32% of the population and appear to be more prevalent with increasing age. side arm raise ( 16 times) 5. Start today. 1. Learn how to do this exercise: Supine Flutters. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Top 7 Rhomboid ExercisesBenefits of Dumbbell Rows. 2. 영상처럼 무릎을 굽히고 발바닥을 지면에 닿게 한 상태로 앉아주세요. Rhomboids tense well. Tips for Strengthening Your Rhomboid Muscles Safely and Effectively. Squeeze your shoulder blades together for a second or two, and keep them pulled down. Before you start, you will need to download. pptx from PHYS 3575 at The Far Eastern University. Dumbbell rows effectively work your back muscles, also known as your rhomboids. The Lats, Teres Major, Posterior Delts, Biceps, Brachialis and even the Traps and Rhomboids get involved when squeezing the scaps at the top of the movement. How do you strengthen a weak scapula? Raise the arm to shoulder height at a 90º angle to the body. Whether you're pulling yourself up or pulling weight down, both train the lats, which extend the shoulders. However, the shoulders do not move upward toward the ears in these types of exercises. By alex. 4. How to do Sidewinder Right. Learn how to do this exercise: Elevated Mountain Climber TA Hold. Bend your knees and place flat feet on the ground. . Tingling or pins and needles. Sharp pain. Publishing platform for digital magazines, interactive publications and online catalogs. . com Home; Warrior Training Academy Menu Toggle. 75m) apart, and slightly turn your toes inward. Adding a thin pillow while sleeping on the back helps people feel more comfortable during sleep, but it has to be placed in a strategic spot to keep the spine straight. your shoulders, and keep your neck in a neutral position. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Hold the barbell in a pronated position and slightly bend your knees. Squeeze and hold once you reach the peak contraction, then slowly return to the starting position. Sit with your knee bent and slightly lean your upper body back, stretch your arms Infront of you then pull your elbow back to make your elbow at a 90 degree angle and squeeze your shoulder blades. Reclined Rhomboid Squeeze May 4, 2018. Tweak your work setup to make it posture friendly. This is one rep. 헬스 동영상 모으고 보면서 운동하니까 참 유용하네요How to do Isometric Shoulder Contraction With Internal & External Rotation. everbestexercise. Full body workout at homehome workoutfull body workout at home no equipment#homeworkout #homeworkouts #athomeworkouts #athomeworkout #homeworkouts_4u #homewo. Start today. Hold the stretch for 20-30 seconds, then release. Follow-along video, photo & audio cues. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. Sit on a crouching way as far as you can manage. How to do Sidewinder Left. Didn't exercise today. Newer posts. BICYCLE CRUNCHES- GALL1UR 68. Begin this exercise standing or sitting with your back straight. By alex. Summary. 10 reclined rhomboid squeezes (video link here if you need to check) 10 tricep dips – best on a dining chair if possible ; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts – superwoman pose 🙂 (each side) 10 plank side walk (each side) 50 jump rope or jumping jacks. Learn how to do this exercise: Isometric Shoulder Contraction With Internal & External Rotation. Slightly lean your torso back. The pullover machine is ideal for upper chest training since it is safer, easy to execute, and. knee push ups ( 14 times) 6. Face pulls. Squeeze your elbows together to augment the contractile force of the leg muscles and the pelvic diaphragm,. 등살, 뱃살 빼는데도 좋고, 스트레칭으로도 매우 좋아요~ 상체를 뒤로 기울인 자세로 유지해야 더욱 효과가 좋아요^^ 운동명 : Reclined Rhomboid Squeezes 1. Warm-up before starting your workout…How to do Plank Walk Out. Do 3 sets of 12 reps per arm. Push Ups May 4, 2018. Make sure you keep your neck straight for the best form. . . eye 16 favorite 0. 등살, 뱃살 빼는데도 좋고, 스트레칭으로도 매우 좋아요~ 상체를 뒤로 기울인 자세로 유지해야 더욱 효과가 좋아요^^ 운동명 : Reclined Rhomboid Squeezes 1. 16 16. See full list on setforset. How to do Arm Raises. Squeeze your shoulder-blades together momentarily before lowering the bar to the position shown in Figure 1. 다리는 몸쪽으로 당겨두고 양팔과 손을 쭉 뻗어주세요. 요새 복근운동을 열심히 하다보니. ' Back workout at home p. From this position, raise your arms up and out to the sides to form the letter “Y. Keep your core engaged throughout each set. Transform your back and shoulders with our Day 18 advanced workout. Breathe through the stretch – don't hold your breath. Explore Skimble's fitness and personal training ideas online. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators. 2. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Squeeze your shoulder blades together. By alex. It is, however, the slide that needs your immediate attention. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Steven R. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Side Pushups: Lay on one side of the body. Reclined Rhomboid Squeezes To activate your core, sit in a reclined position as far back as you need to. arm scissors ( 12 times) ( source : top10 home remidies) 8. The starting position should see a very slight arch in your back and arms, but keep it minimal. suryanamaskar 3 15 cat n camel 2 15 reclined rhomboid squeezes 3 12 swimmer & superman 3 12 day 03 floor triceps dips 2 12 pike pushups 2 12 spine pushups 2 12 planks 2 30 sec each set leg raises. Build musclewith challenging exercises that will leave you feeling energized. Sit with your knees bent. The face pull exercise is one of the best exercises to target the rhomboid muscles. Pressure. Arm Scissors. These five exercises help strengthen the rhomboid muscles and improve your posture. . slightly lean your upper. How to do Elevated Mountain Climber TA Hold. Home Workout - Body Fitness Exercises 1. Watch. bodyfitnessPalancas set 4 piezas herramienta palanquetas desencofrador cincel desmontar separar barreta : Amazon. Home workout for women: reclined romboid squeeze - YouTube ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix. 2 Bend your elbows until your. Hold for 6 seconds, then relax. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight. ARMS CIRCLE- CHAN 69. Squeeze your shoulder blades together. It was nice to focus on some beautiful scenery and checking out the view from the top of Grey street. 1. Back Squeeze Exercise - NEDRUDA 60. reclined rhomboid squeezes X 14 supine push up X 8 reclined rhomboid squeezes X 12 supine push up X 8 child's pose, 30 seconds. . Rhomboids stretch is the best exercise to improve. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. sit with your knees bent. 😊Follow our coach to correct your position and train effect. The least optimal ratios were during shoulder abduction and press-up exercises done in a standing or semi-reclined position. jpg: 15-May-2021 18:39: 31. Come back squeeze back your arms and bring them to the center. Discover the importance of rhomboid muscles in maintaining healthy shoulder posture and reducing upper back tension. People often say it’s like wearing a. Then raise your arm to the side at shoulder height, then put them down. 상체살빼는운동에 자연스럽게 관심이 가게 됩니다. Stack your hands under. To begin, simply lie on your back. Bend at the waist until your back is parallel to the floor. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. 0 para Android. 3. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Download Home Workout - Body Fitness Exercises - Package Name: com. Hold for 20-30 seconds, then release. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000005. As you finish the exercise, keep your shoulders back and down to isolate the movement. By alex. 458 Likes, TikTok video from tundetnt (@tundetnt): "Day 3 200 skips 10 rollers 20x2 Arm Raises 14x2 Rhomboid Pulls 20x2 Side Arms Raise 14x2 Knee Push-Ups 10x2 Inchworms 60sec Side-lying Floor Stretch 20x2 Arm Scissors 12x2 Prone Triceps Push 12x2 Reclined Rhomboid Squeezes 60sec Child Pose #TNT30daysWorkoutChallenge 💪🏾🏋🏾♀️ After we. prone triceps push ups ( 14 times) 15. If you need any assistance or have. How to do Staggered Push-up. Repeat this. Fit And Co By Alex Ibrahim. To improve scapular retraction, you need to focus on the rhomboid muscles, something the inverted row does more than a traditional pullup. Learn how to do this exercise: Pallof Press. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper trapezius. Prone Triceps Pushup. Then lower back to the starting position. ago. How to do Swimmer and Superman. pptx from PHYS 3575 at The Far Eastern University. Repeat. This ex. This is a brilliant move that will ensure you feel the burn throughout your upper back, including the traps, lateral and posterior delts, and teres minor. Contribute to MwirigiBrianBob21/patojson. Let The Shoulders Fall Back. knee push ups ( 14 times)About Press Copyright Contact us Creators Advertise Developers Terms Privacy Press Copyright Contact us Creators Advertise Developers Terms PrivacyHow to do Supine Flutters. Now that the form has been outlined, it is important to consider assistance work. . 04. Hold the stretch for 15-30 seconds, then return to the starting position. a popping or grinding noise when you move the shoulder blade. In this post, I am going to show you how to install Home Workout Coach on Windows PC by using Android App Player such as BlueStacks, LDPlayer, Nox, KOPlayer,. Repeat 10 times. Set Your Arch. The reverse fly with bands will work your rhomboids, rear delts and traps. 2 Although. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. They strengthen critical back muscles and improve flexibility and mobility in the shoulder blades. Lift the arm of your rhomboid straight out in. Engage your quadriceps and squeeze your inner thighs toward each other. Back Squeeze Exercise - NEDRUDA 60. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. The tendons anchor on the lower cervical and upper thoracic vertebrae (withers area) and the nuchal ligament. A workout that takes 10 minutes and is moderate difficulty in Workout Trainer by Skimble, available for iOS & Android. 4. Prone Triceps push-ups. And while both work your lats, rhomboids, mid and lower traps, posterior delts (shoulders), biceps, forearms and core, the Pull Up is much more lat focused while the Inverted Row is much more rhomboid and mid and lower trap focused. Anchor the band to a heavy item. By Mobile Physiotherapy Clinic February 16, 2022 Exercise Detail, Stretching exercise 0 comments. Learn how to do this exercise: Thoracic Spine Twist With Bar. The spine is a cat-cow pose! Relax extraordinarily well. Return to the starting position and relax. Concentrate on not using your arms to lift the bar. Daily exercises,exercises music,body exercise,home exercise Daily dete planAssalamu Alaikum,Hi, you will get a video the exercise on this channelWhich has be. Kneel on your left. You’ll usually feel rhomboid muscle pain as aches or tension in your upper back between your shoulder and your spine. html at master · Agot8877/Everyday-Fit-AppContribute to KaramTimani/Fitness-Website development by creating an account on GitHub. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Leg Raise Clap Reverse Crunch Spider-Man Plank. Sw-02-Upper Body Interval Workout Moderate 38 minutes Target Areas: Full Body Equipment: Jump Rope, Dumbbell, Bench, Wall. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Lift your arms pointed in front of you. CHEST FLAG-GALLUR 64. Lean forward until you feel a stretch in your chest and shoulders. Walk back up. How to do Up And Down Plank. Resistance Band Pull-Backs ; Begin this exercise in standing or kneeling with your back straight and holding a resistance band. 👉 Subscribe to our channel to get more videosThis exercise strengthens your shoulders and upper back muscles. See Table 4 for all UT/LT ratios. Rhomboids, two muscles that connect the scapula to the spine. movies. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1#shorts #short #shortvideo #shortsvideo #shortsfeed #shortvideos #shortsyoutube #shortsbeta #homeworkout #homeworkouts #athomeworkouts #athomeworkout #homewo. Then, at shoulder height, stretch your arms straight out in front of you. You can use a cable machine as well for this exercise, but I’d like to give you this band option you can do at home. to do this kind of exercise. Search for:A very simple exercise designed to train the rhomboids and middle trapezius. tightness, swelling, and muscle knots around the muscle. Learn how to do this exercise: Isometric Shoulder Contraction With Internal & External Rotation. Primary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Upper Chest, Middle Chest, Lower Chest. Home; Warrior Training Academy Menu Toggle. Latissimus Dorsi. BURPEES -GALLUR 67. Push yourself to new limits and build strength, definition, and endurance with us today!Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Maybe I'll start tomorrow. Reclined Rhomboid Squeezes To activate your core, sit in a reclined position as far back as you need to. VF Topic: VF. A doorway or squat rack-assisted rhomboid stretch is what this is. Reclined Rhomboid Squeezes Maggie Coomer Fitness 2 subscribers Subscribe 2 194 views 3 years ago Thank you for watching my video. 😊Follow our coach to correct your position a. 43 minutes, done! Felt great. aasa krta hu ki aap log harroj meri he tarah exercise ko follow krte hoge. Intervertebral muscles. Contribute to Varad22/fitnesstracker development by creating an account on GitHub. You’ll feel a sharp pain and. kindly lie on your stomach with your hands underneath your shoulder and your elbows bent. The structure of this home shoulder workout not weight routine contains 9 exercises with different variety with 50 seconds interval in each workout. Starting on your left. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Each Workout Trainer Exercise Includes Follow-along video, photo & audio. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate 2 step twist/3 step twist/12 reclined rhomboid squeezes 2:18; high knees/double taps/14 prone triceps push-ups 2:26; Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 A workout that takes 11 minutes and is moderate difficulty in Workout Trainer by Skimble, available for iOS & Android. Masi explains. Grasp onto either the handle or your resistance band. The Rhomboid Major and Rhomboid Minor are two separate muscles that work together to attach the scapula to the spine. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. . Reverse Dumbbell Flys. Daily Workout UG1. It targets the rhomboids and the lower traps, helping to improve posture and scapular stability. Pulling the dumbbell up higher toward the chest targets the upper latissimus and trapezius. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Daily exercises,exercises music,body exercise,home exercise Daily dete planAssalamu Alaikum,Hi, you will get a video the exercise on this channelWhich has be. . bruising. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 157 views, 3 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Evolve with Evelyn: HOME Upper Body Workout (No equipment) • • • Today is. 14 Standing Rhomboid Squeezes – This is a great exercise to learn exactly what we mean when we say “working against yourself”. Learn how to do this exercise: Kneeling Walkout. If your large. Follow us | Login LoginThis is "Reclined rhomboid squeezes" by Biglee Murali on Vimeo, the home for high quality videos and the people who love them. It is what connects shoulder blade to the upper back vertebrae. 0 APK-Download für Android. Innervation. How to do Wide Arm Push Ups. Squeeze your shoulder blades into one another and row the barbell to your abdomen. Hold for 5 seconds and repeat 10 times. Lift your arms pointed in front of you. Do 3 sets. Sit in a reclined position with your knees bent, hold your abs in tight. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. Ears, shoulders, hips, and ankles make a straight line. side arms raise ( 14 times) 4 [ can be done without dumbells] 9. By alex. What does a rhomboid strain feel like? tenderness in the upper back area. reclined rhomboid squeezes ( 12 times) 13. In addition to pain, both sprains and strains can cause these symptoms: swelling. The most efficient cable back workouts will include a wide-grip lat pull-down or pull-up which focuses on the upper back muscles. Neutral Grip Pull Up Hold. It can last a few seconds to a few hours, and in rare cases, a few days. aight back, stretching the tubing for resistance. Side Pushups: Lay on one side of the body.