Your chin should be tucked in slightly and your shoulders should be back slightly. A very simple exercise designed to train the rhomboids and middle trapezius. Try to squeeze the shoulder blades back together like you would a pencil. Cervical plexus. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. Squeeze your shoulder blades back and together, and pull your elbows su. com The world gave up on her. 2) Face Pulls. Rhomboideus major and minor are two important muscles that anchor the scapula in place. Each purpose goal Rhymes with goalContract your glutes and hamstrings to engage the back of your legs, without lifting your feet. Day 1. Relax and return to the starting position. How to do Reclined Rhomboid Squeezes. Sit on the ground. 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 above information is from my Huawei Watch GT 2. 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. Hold for 2 seconds and then slowly return to. i know DL, either too short or too long can cause it. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. Goal: Increase strength of scapular stabilizing . The rhomboid muscles (together with the levator. Rhomboid Squeeze (Crack the Walnut) – Bench Press Decline. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. Create tension by squeezing your shoulder blades together, but without shrugging them. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Thank you for watching my video. Start with a resistance band attached in front of you. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows. Lift your shoulders up and hold for about 5 seconds. Leg Raise Clap Reverse Crunch Spider-Man Plank. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Rhomboid major is the larger of the two, and rhomboid minor is located just above it. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. All of these exercises help retract the shoulders which helps relieve excessive compression on the supraspinatus muscle of the rotator cuff. . Control the band on the way. Pull-Ups. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Kisner C, Colby LA. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Keep the movement slow and controlled. Upright row. It commonly affects in one or both of the upper limbs (arms) and/or the hands, armpits, upper back, neck and pectoral area of. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Chest-Supported Row. Lower the weight back to the start position as you inhale. 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 5 mins 8 secs, Moderate상체 다이어트에 좋은 운동으로 특히 등살, 가슴, 팔뚝에 좋아요. 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. Bleeding with a bowel movement. . Reclined Rhomboid Squeezes will be the nest home shoulder workout not weight routine to execute after rolling your framework. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. Strengthening Exercise : 1. blkrosebooks. Keep a soft bend in your elbows. These. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. Pull your shoulder blades down and relax. Barbell Bent-Over Row. Squeeze at the midpoint, and then slowly lower under control to the starting position. Allow the bar to hang while your arms are straight. Do a small range of motion. Hold this position for 6 seconds. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Make sure you keep your neck straight for the best form. Scapular retraction. They're made up of the rhomboid major and the rhomboid minor. prone triceps push ups ( 14 times) 15. You can do this sitting exercise while sitting or standing. The primary muscles responsible for keeping your spine correctly aligned in the bent-over or hinged position are your erector spinae. The rhomboid was classified by Janda as a fast-twitch muscle or what he called a “phasic muscle. Hold one second and slowly let the hand rotate to the starting position and repeat. Maintain control and a slow and steady pace throughout the movement to maximize impact. These are muscles in your upper back that connect the inner part of your shoulder blades to your spine. Since everyone is built differently with unique limitations,General Archery Discussion. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. Many clients, unless engaged in regular exercise or sporting. Then, gently forward bend your head to feel a deep stretch. Rhomboid muscle pain may be caused by overuse or injury to the muscle. My full workout routine💖. Developed by RelayHealth. Resistance Band Rhomboid Exercises 1. Sit on the floor with your knees bent and your arms extended i. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. External shoulder rotations – 5lbs; Rhomboid squeezes – 5lbs; Double cross extension – 5lbs; Plyo push-ups, on floor They demo these against a wall! Even if I have fat arms, I’m strong enough. Name Last modified Size; Go to parent directory: y2mate. It’s amazing how fast you lose strength. Shoulder blade squeeze 2. 😊Follow our coach to correct your position and train effect. Repeat ____ times. Grab the rope with your palms facing down and step back. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Repeat the exercise. Hold the stretch for 15-30 seconds, then return to the starting position. Some health conditions can also cause rhomboid muscle pain. 😊Follow our coach to correct your position and train effect. Scapular winging can also affect the person’s ability to lift their arms over their head or carry heavy items. the muscles of the shoulder girdle are primarily innervated by the _____ _____ and _____ _____. More training advice can be found on our website, as well as and event finder, free personal training and much more. Squeeze shoulder blades together. Return to the starting position and relax. How to do Rhomboid Squeeze. Make sure you're not holding your breath as you squeeze. 😊Follow our coach to correct your position a. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. A rhomboid is a 2D shape. Repeat for 10 reps. . Following our instructor's wo. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. While your back and arm muscles can handle lots of weight to failure, your shoulder joints can be a more delicate matterhey you target experts i need some advice, hints, whatever. Isometric squeezing exercise may begin with many post‐operative patients. 1. Toned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. With your fists. This exercise will help you in rhomboid spasm drastically. Pause, then slowly lower your arm back to the starting position. Keep your palms facing inwards (towards you). Next, perform shoulder blade squeezes by squeezing your shoulder blades together while keeping your arms straight. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. Do 2 sets of 15. Return toRhomboid squeezes. . Stretching: Sit upright in a chair and make sure that your posture is correct. 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 Do：RECLINED RHOMBOID SQUEEZES – YouTube. I have CTX Upper Body and Pyramid Upper Body. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Lift your arms pointed in front of you. Perform two sets of 10. Brachial Plexus. Bent Over Barbell Row. 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. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. jpgToned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. They run diagonally from your cervical and thoracic spine to the edge of your scapulae or shoulder blades (1). Hold 5 seconds. The rhomboids can become injured from various activities, such as sports, regularly carrying heavy object with improper posture (i. Stand in a neutral position, your arms at the side of your body. Keep little weight in your hands — let the squeeze of your shoulders do the lifting work. Squeeze your shoulder blades together at the top of the row. Cable Seated Rows. Bend your knees and place flat feet on the ground. As the upper back becomes rounded, the rhomboid muscles stretch out. Repeat this excise. This will ensure your shoulders stay back and the row comes from your back and not your shoulders coming forward. Hold for ____ counts. 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. Decline Crunch. In the second phase (3-4 weeks), the resistance of Thera-BandStep 1: Stretch your chest! This will relieve the strain that is being placed on those poor rhomboids. Variations on the Reverse Fly. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. Following this you will do a few minutes of ab work, traditional and. 다리는 어깨너비만큼 벌리고 바르게 서주세요. Most back exercises work several muscles at once, so going to focus on two key exercises which work the rhomboids. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. Dumbbell pullovers. Move the band down to elbow height and step backwards to create some tension in the band. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBelow: 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. Don't slam the. You can strengthen your back and improve postural stability by using dumbbells to strengt. taking stress off the target muscles. Meanwhile, tighten your abdominal wall to gently draw your belly button in toward your spine. Do this exercise for a minute. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade. Group 3 . Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. Squeeze at the midpoint, and then slowly lower under control to the starting position. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. Push yourself to new limits and build strength, definition, and endurance with us today!12 . Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. Repeat step three 10 times to help increase strength in your rhomboids and prevent pain. Extend your shoulders to the front and squeeze your shoulder blades to bring yourself up. It inserts at the scapula's medial border near the base of the spine of the scapula. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. Hold this squeeze for 5-10 seconds and. UPPER BACK (RHOMBOIDS) Here’s a variation of the previous upper back move, which targets the rhomboids. DECLINE RHOMBOID SQUEEZES. Hold for a count of 5 and slowly release. Smoothly extend your arms, let your shoulders shrug forward to stretch. Top 7 Rhomboid Exercises Rhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. Make sure your shoulders stay above your hips. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. trouble moving the affected area. 2. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Squeeze the upper back at the top of the position before lowering back down. Shop. 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. Innervation. Repeat 5 times. X32 Second : Knee Push-upWith your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. 382 views, 16 likes, 3 loves, 0 comments, 1 shares, Facebook Watch Videos from Booty Kicker: Let's WORKOUT, with @lisareynoldsfitness • This workout is a side lying lower body combo that we love. Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Other symptoms of rhomboid muscle pain may include: tenderness in the upper back area. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Raise your arms to the sides at shoulder height, then put them down. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. The origin of the rhomboid muscles is from the spinous processes. . ago. Concentration Control Centering Breathing Flowing movement . 5. Do four sets of progressively increasing reps. Have you got rhomboid squeezes in your routine? If not, that might help with both the strengthening and posture. There is a palpable defect in the Achilles' tendon. Contract your rhomboids with a scapular squeeze. Pull the dumbbell up to your ribcage. Therapeutic Exercise Foundations and Techniques 6th ed. Rhomboids stretch. If you have joint problems in your shoulder, the. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. 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. If you have joint problems in your shoulder, the. The words dyskinesia or dysrhythmia are often used instead of dyskinesia. Squat variation: 3-5 sets x 3-5 reps. Advertisement 4. How to do Rhomboid Pulls. Then you will do double arm rows, then combining then with tricep kickbacks and finishing out with rhomboid squeezes. Place your hands alongside your body. Reclined Rhomboid Squeezes To activate your core, sit in a reclined position as far back as you need to. The foam roller is a great tool to help you feel your rhomboids "fire" and contract as you squ. . Repeat the workout 10-20 times daily. Correcting Lower Crossed Syndrome Stretching Tightened Muscles. 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. 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. Sit in a reclined position with your knees bent, hold your abs in tight. aasa krta hu ki aap log harroj meri he tarah exercise ko follow krte hoge. Draw your elbows back while squeezing the shoulder blades together. There is swelling in this region. Biceps triceps rhomboid shoulders chest. This will not only lead to less pain, but greater strength gains on your big lifts. Definitely lots to think about there. The world tried to make a mockery out of her. Study Reformer flashcards. A typical workout ignores the rhomboids. 12. This exercise strengthens all of the major muscles of your back, including the Mid Trapezius and the Rhomboids which will help bring the shoulders back. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. Avoid gripping the bar too tightly, and focus on squeezing the muscles in your shoulders. Rhomboids stretch 1 : Rhomboids stretch 1. PROCEDURE:. The instructions below will walk you through the cable back exercise. Lie flat on your stomach on a mat or bench. Face-Pull with Band. When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. 494 views, 27 likes, 3 loves, 3 comments, 0 shares, Facebook Watch Videos from BamBam Pole Performer: DAY 1 of the @indipolewear Fit for Pole Challenge. Avoid a hollow back by flexing your abdominal muscles. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderWhat is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. 5. This was one of the best rhomboid exercises at home. Hold each stretch below for 30 seconds and then release slowly. It is a common problem for athletes and occurs frequently in games such as tennis or rowing. Begin this exercise standing or sitting with your back straight. How do you strengthen a weak scapula? Raise the arm to shoulder height at a 90º angle to the body. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Side Pushups: Lay on one side of the body. Table of Contents show. 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. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. Lock the elbows and perform the movement by retracting the shoulder blades. Keeping your elbows high, pull the band towards your face, squeezing your shoulder blades together. Lie flat on your stomach on a mat or bench. Diagonal Hand-to-Toe on Stomach. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight. (8) latissimusdorsi pull downs and (9) rhomboid squeezes with rest periods of 30 seconds or less. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. Rhomboid Strain or Spasm Exercises: References. How to do Rhomboid Squeeze. . Move the band down to elbow height and step backwards to create some tension in the band. Last modified: 2014-06-09. Do 2 sets of 5. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. From this position, raise your arms up and out to the sides to form the letter “Y. Rhomboid Muscle Anatomy Your rhomboid muscle is responsible for many upper body activities. Trapezius Muscle. Dr. Avoid rolling the ball directly over your bones and joints. Cable Row. Lying on your stomach, put your arms out above you with your thumbs into the air. If the muscles weren't working, you wouldn't be rowing. 2. Pull your elbows back and squeeze your shoulder blades. After that time, the blood clot will be slowly reabsorbed. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Low-to-High Cable Rows. a. In other words, the lower-trap and rhomboid muscles tug your scapula downward, as in the vertical pull exercises (pull-ups and lat pull-downs). Finally, stretch out any remaining tension in the rhomboid muscle by performing gentle stretches such as arm circles or side bends while standing or seated. It inserts at the scapula's medial border near the base of the spine of the scapula. Scapular retractions are those exercises that require you to pull the shoulder blades together toward the spine. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. The face pull exercise is one of the best exercises to target the rhomboid muscles. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. This motion helps increase tone and strength to pull the. These five exercises help strengthen the rhomboid muscles and improve your posture. Squeeze your shoulder blades into one another and row the barbell to your abdomen. This is "How to Do：RECLINED RHOMBOID SQUEEZES" by Abhishek Shamkuwar on Vimeo, the home for high quality videos and the people who love them. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. 3. Lie flat on your stomach on a mat or bench. Primary Actions: elevation, upward rotation. Rhomboid Squeezes – The Rhomboid is predominantly responsible for pulling the shoulders back and is often dominated by the chest muscles causing poor posture. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi 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. Muscle strain (pulled muscle) is the most common cause of pain between the shoulder blades. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Funky chickens. 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. This is one rep. Sit or stand with good posture. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Swelling or lumps around the anus. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. Top 7 Rhomboid ExercisesRhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. In this exercise, you have to stand with your feet shoulder-width apart. Make sure you keep your neck straight for the best form. 5. This test is positive for a weak middle trapezius if the scapula cannot be retracted. Assume a staggered stance with your outside leg extended back. How to do it: Lay chest down on an incline bench ; Use a steep angle to target the traps and rhomboids ; Hold weights in each hand ; Slowly shrug your shoulders up towards your ears; Hold and squeeze at the top of the motion ; Let your shoulders fall, rest a beat, and repeat; Why: Shoulder squeeze. Learn how to do this exercise: Side Lying Floor Stretch Right. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Scapular winging occurs when the serratus anterior is weak which can effectively allow the rhomboid and trapezius muscles to “run wild. These five exercises help strengthen the rhomboid muscles and improve your posture. Keep your hands on your side, and extend towards the floor. Focus on squeezing your shoulder blades together as you slide your arms up and down. Repeat for 10-12. Pushup. 😅 We'll see soon. Your chin should be tucked in slightly and your shoulders should be back slightly. reclined rhomboid squeezes ( 12 times) 16. 2. rhomboid muscle: The major or the minor rhomboid muscle -- shoulder muscles. Is it weird to say that I feel the burn more when doing upper body exercises bodyweight? Then again to be fair I haven't done a weighted routine in over a year so I don't really remember how it feels. Rhomboid stretch. Following our instructor's wo. Hold 10 sec. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. . This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Hold 5 seconds. . With this exercise, you train the upper back muscles and the back of the shoulder for optimal upper-body posture in everyday life. These five exercises help strengthen the rhomboid muscles and improve your posture. 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 5 mins 8 secs, ModerateDecline Close Push-Up. 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. The thing is, I don't know who first came up with it. In addition to retraction, the rhomboid minor assists with the elevation of the scapula. Rhomboid Squeezes: Sit or stand with shoulders relaxed. 옷 태 살려주는 상체 다이어트 운동! 배에 힘을 주고 진행해주세요^^ 운동명 : Rhomboid Squeezes 1. aight back, stretching the tubing for resistance. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. My goal is to give everyone the tools they need when it comes to fitness. After a minute, push hard into the. Hmmm? Jump to Latest FollowAgain, lie down on your back then lift up your head to gaze at your feet. Rhomboid minor sits a little higher, attaching from the nuchal ligaments and spinous processes of C7-T1 to the medial border of the scapula. Repeat 5-10 times. Although these are smaller muscles in your back, a little pop in these muscles is what really gets the gym crowd staring. If you have weak rhomboids, you will notice your shoulders will tend to round forwards. Here’s the bat wing version. 4. A rhomboid exercise that targets the traps and upper body. It is a skeletal muscle that is connected to the bone and helps in movement of the joints. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. Tendinitis is inflammation Heat, swelling, and redness caused by the body’s protective response to injury or infection. Methods. 1.