Rhomboids!

[stik]

What lifts target the Rhoms specificially?
I need help there-my back is flat in that area.
Anyone?

[novastepp]

reverse peck deck.

[Flexxor]

Single arm db rows, rear delt rows, barbell rows. Anything involving retraction of the scapulae, just like the reverse pec deck. I prefer free weights though..

[Mizfit]

Wide grip pull ups to the front
Bent Over Rows
Seated Cable Rows

[D3m3nt3d]

reverse peck deck.

My favorite exercise for rhomboids.

[Doc.Sust]

wide grip front pulldown set up, grab the bar and squeeze you scaps together(you move the bar to wher your chest and abs meet, you dont do the normall rom) this is the best isolation movement for just rhomboids, all the other exercise hit the rhomboids, but arent specific for them

[Doc.Sust]

Rhomboids (middle back) are the unsung hero of the back. They add thickness to a back. You never hear of anyone working them out. However everyone does when they do most of lat and trap work. Wide grip pull ups to the front work this muscle very well, so do Bent Over Rows and Seated Cable Rows. There are only a few exercises that target this muscle primarily.


And here they are:


Bent Over Barbell Rows. Do these the same way as Bent Over Barbell Rows for upper back, the only difference being a slightly wider grip. Your really have to try to feel your shoulder blades coming together due to rhomboid contraction. Doing this exercise for upper back though, should be good enough.


Seated Cable Rows. Execute this exercise exactly the same way as Seated Cable Rows done for lats with one major difference. Instead of pulling the weight to your stomach area, pull it to where your abs meet your chest.


Rhomboid Shrugs are done either with a low pulley or on one of the Cybex or Stairmaster type Rowing Machines (this said in full recognition of your preference for free weights!!) Begin as if you are going to do regular rows but rather than bending the arms, keep then (relatively) straight and try to pull the shoulders back - can use a rotating motion but recall your caution about rolling the shoulders while doing shrugs. This is rather like a seated, horizontal shrug. Really gets to the middle of the back - involves the trapezius also. Could be done with a barbell or dumbells in the bent over rowing positionbut you might not be able to focus on the proper movement.

[Doc.Sust]

http://www.criticalbench.com/exercis...-exercises.htm

enjoy

[Mizfit]

Rhomboids (middle back) are the unsung hero of the back. They add thickness to a back. You never hear of anyone working them out. However everyone does when they do most of lat and trap work. Wide grip pull ups to the front work this muscle very well, so do Bent Over Rows and Seated Cable Rows. There are only a few exercises that target this muscle primarily.


And here they are:


Bent Over Barbell Rows. Do these the same way as Bent Over Barbell Rows for upper back, the only difference being a slightly wider grip. Your really have to try to feel your shoulder blades coming together due to rhomboid contraction. Doing this exercise for upper back though, should be good enough.


Seated Cable Rows. Execute this exercise exactly the same way as Seated Cable Rows done for lats with one major difference. Instead of pulling the weight to your stomach area, pull it to where your abs meet your chest.


Rhomboid Shrugs are done either with a low pulley or on one of the Cybex or Stairmaster type Rowing Machines (this said in full recognition of your preference for free weights!!) Begin as if you are going to do regular rows but rather than bending the arms, keep then (relatively) straight and try to pull the shoulders back - can use a rotating motion but recall your caution about rolling the shoulders while doing shrugs. This is rather like a seated, horizontal shrug. Really gets to the middle of the back - involves the trapezius also. Could be done with a barbell or dumbells in the bent over rowing positionbut you might not be able to focus on the proper movement.

I read this earlier too

It's my favorite part of the back

[stik]

Thanx for the responses. I knew that most back exercises hit them but I'm gonna start concentrating on the shoulder blade movement more for isolation.
I have access to a gym now too so I'm excited about trying the reverse pec-deck machine. Nice back Mizfit.
Adios.

[D3m3nt3d]

I read this earlier too

It's my favorite part of the back

Looking good, great definition there Mizfit

[Doc.Sust]

damn mizfit!!!looking good,very defined