Rhomboids/Upper Back Muscles
Why this exercise: Since you can use a lot of weight, get stronger, big stimulus
Easy to add more weight on the bar
Target area: Pull day
Mainly upper back
Some biceps and grip
Tips: Protect your back
Reach forward and stretch and then pull past your for more range of motion
May need a step and straps to increase range of motion
- Set the bar to the lowest position
- Stand with feet shoulder width apart
- Line up the balls of your feet under the bar
- Stick chest out and sit/hinge your hips back
- Set upper body around 45 degree angle
- Grab the bar with your palms facing forward
- Pull elbows up and past the level of your body
- Relax your biceps and focus on using your upper back, specifically the rhomboids
- Pinch shoulder blades together
- Lower the bar and allow the arms to stretch forward over two-three seconds and repeat without pause
