Rhomboid Exercises for Women

Getting into shape is not a bad idea at all, isn’t it? Women at the right should be able to involve themselves into fitness exercises because this necessity keeps a fit and sexy body.

Our body has different muscles that need to be trained and maintained. These muscles are very important because we need them to function properly so that we can be productive in our daily activities.

Among the different types of exercises, one of the major exercises that promote good figure among women is training the Rhomboid muscle or which is popularly known as the upper back muscle. 

What is the Rhomboid Muscle?

By definition, the rhomboid muscle is responsible of the scapula’s retraction. This muscle has two divisions which are the Rhomboid Major and Rhomboid Minor.

The rhomboid major is the bigger back muscle while the rhomboid minor is the smaller back muscle which is located inferior to levator scapulae that connects the scapula with the vertebrae of our spine.

The function of this muscle is synchronized with the Rhomboid Minor in keeping the scapula pressed against thoracic wall and retracts the scapula toward the vertebral column. Both divisions are able to stabilize the scapula’s movements which in turn contradict the movement of

the Trapezius muscle when they contract and expand. The rhomboid is a sturdy muscle which supports our head without muscular effort. Training your upper back muscle would not only aim to develop a good posture but this also include strength training which is helpful in our daily things to do.

As a woman who is into fitness, developing a good back muscle would help you develop a “V-shaped” back that arcs elegantly. If you are a new to this field, you should learn the basics first before doing advance exercises.

These exercises are in par with a corresponding medium in execution. Among the many mediums in performing upper back exercises, the most common equipments for women are adjustable dumbbells and resistance tubes. 

Why Prefer Adjustable Dumbbells and Resistance Tubes?

Unlike barbells and fixed weight dumbbells, an adjustable dumbbell is able to measure your individual strengths of the left and right side. Barbells fail to take measure on that because you will be able to exert combined forces of your right and left side in performing exercises. This would lead to imbalance muscle figures.

Resistance Tubes are excellent at toning your muscles. This equipment is highly recommended for beginners because it of its efficiency in executing exercises. Aside from its convenience, you can also spend less with an adjustable dumbbell than purchasing a set of individual fixed weight dumbbells. Here are a few exercises that you can do with the said equipment.

Dumbbell Shrugs Using Adjustable Dumbbells

 – This exercise targets the Rhomboid muscle as well as the Trapezius muscle. Performing Rhomboid exercises using adjustable dumbbells would be very efficient among women. Women will be able to control the intensity of their exercises by easily switching weights.

Procedure:

1. Grab an adjustable dumbbell for each of your arms. Make sure you start with lighter weights.

2. Have your body in straight position. Arc your back and avoid slouching.

3. Let your arms hang while carrying the dumbbells. Position your arms at parallel with your ribs but keep a little distance.

4. After you positioned your body and arms with the dumbbells, start a circular motion by extending your shoulders starting from the back.

5. Slowly lift your shoulders. Push your shoulders forward then end at the relax phase (starting position).

6. Do this shoulder rotation in 3 sets of 12 repetitions, 10 repetitions and 8 repetitions.
Decreasing number of repetitions means a gradual increase in weight.

Cable Rows Using Resistance Tubes

– Unlike the usual cable rows, this Rhomboid exercise using resistance tubes aims to tone your back muscle properly and effectively. The Resistance tube is known to be a good alternative in doing cable rows and it is also cost efficient than purchasing a machine.

Procedure:

1. Sit down on the floor with your feet extended straight.

2. Place the middle of the resistance tube onto the edge of your feet.

3. Position your body with a chest out and arc your back.

4. Widen your arms by bending your elbows at 90degrees and align your arms at shoulder level.

5. Execute the exercise by simply pulling the resistance tube together as you extend your back.

6.  Do enough the same 3 sets with same 12 repetitions per set or until you are satisfied.