Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. 2. Masi explains. Grab the barbell with a comfortable overhand grip. Dorsal scapular nerve entrapment is a known, yet relatively uncommon,. Bent Over Barbell Row. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. Keep your palms facing inwards (towards you). Traumatic injuries include falling on an outstretched arm or a direct blow to the shoulder that results from a motor vehicle accident or even falling from a bicycle. During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Sitting in a chair, or standing with feet shoulder width apart, raise the band above your head with one end in each hand. Squeeze your shoulder blades and keep your core tight. Lower yourself down towards the ground, while keeping your elbows close to your sides. Rows: - For rhomboids and upper to midback strengthening. Bend your arms and lower your chest to the ball. As the upper back becomes rounded, the rhomboid muscles stretch out. 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. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. 2. Face Pulls 3. Concentration Control Centering Breathing Flowing movement . . Return to the starting position and relax. For the quads we do the Wall sit which uses body weight. With exhalation lift all four extremities off the mat, thinking long. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. Lie flat on a bench with a dumbbell in each hand. In the second phase (3-4 weeks), the resistance of Thera-BandThe rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. Rhomboid stretch. Squeeze your shoulder blades together at the top of the row. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. The seated row works several muscles in your back and arms. Sit straight with your arms on your sides. Since the diagonal of a rhomboid divides it into two congruent triangles, the area of a rhomboid becomes twice the area of a triangle, i. Relax and return to the starting position. 3. Active arm elevation to 90° de-pends on a ratio of glenohumeral to scapulothoracic motion of approxi-mately 2:1. The. Slowly. Repeat 12-15 times. Trapezius myalgia (TM) is the complaint of pain, stiffness, and tightness of the upper trapezius muscle. Begin this exercise standing or sitting with your back straight. Maybe you have tissues around it that are inflamed, swollen, and giving it a squeeze, maybe it's one of the other differential diagnoses I listed earlier (though most of those have other primary diagnostic. 2. B. V-sit Rhomboid Squeeze 4. 1. How to do: Reclined Rhomboid Squeezes. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Squeeze the upper back muscles and hold for a second. [1] TM is not a medical disorder or disease but rather a symptom of an existing underlying condition. As far as function goes, the rhomboid muscles are responsible for abducting and depressing the shoulder blades. Sit on the floor with your knees bent and your arms extended i. Current Favorite Exercise: ⠀ ⠀ A-pull to Tricep kickback. Gently hold the position for 3 to 5 seconds. Trapezius: The trapezius (traps) is a large triangular muscle at the back of your shoulder. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. 5. 3. Rhomboid pain can be felt in between your shoulders just under the neck and it can be severe. Wall Walk. Squeeze your shoulder blades together and brace your core while lifting the weight. Rhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakUpper body workout. mongrel_911 July 30, 2021, 3:33pm 9. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. 0 (2019/04/17) 39 Variables Variable Definition Example Direction The way you are facing Face the front of the roomNo-Equipment Back Exercises. 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. The rhomboids are diagonally-oriented muscles that connect between the inside border of your shoulder blade and the spine in your upper back area. As you push yourself back up, focus on squeezing your shoulder blades together. Lie on a chest-supported row machine and let the arms relax. . Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. See morePerform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. I’ve never had that kind of effect from 1 arm rowsLower neck and upper back (rhomboid) stretch. Hold this position and squeeze for as long as you can. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. It really can be done. Neck Extension (Reverse Chicken Peck) – Bar Squat. Switch hands. Slowly return to the starting position, maintaining tension on the band the whole time. Hold a dumbbell in each hand. Take a breath in, return to the starting position, and repeat. . Resistance Activated Releases. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. Learn how to do this exercise: Reclined Rhomboid Squeezes. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Pre – assessment taken were sitting medicine ball throw test for a) 1-3 weeks: Standing Shoulder Press, strength, closed kinetic chain upper extremity Chest Fly, Triceps French Press, Biceps stability test for agility, plate tapping test for Curl, Rhomboid Squeeze speed and Kerlan Jobe Orthopedic Clinic b) 4-6 weeks: Trunk Twist, Reverse. Hold 5 seconds. Repeat the workout 10-20 times daily. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. 12. I am experiencing a chronic "ache" in my Rhomboid area. B. Stand or sit by keeping your arms close to your body. A muscle spasm is an involuntary contraction of the muscle. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. . I prefer the single row as it allows me to focus on the rhomboid squeeze. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. If you have a hard time engaging the muscles to retract your shoulder blades, you could try to activate them by using a band pull apart prior to squatting: 4. It's not quite a row and not quite a pulldown. com says that if you stand straight and squeeze your shoulder blades together, your rhomboid muscles prevent the scapula from protruding too far out from the body. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the. T-Bar Row with HandleRepeat 20 times. Hopefully you can use these short, exercise videos. d) Maintain tightness in your core and repeat! 4. Place. Hold one second and slowly let the hand. The rhomboids lie beneath your mid traps, and work with them to retract your shoulder girdle. Pull the rope directly towards your face, keeping your elbows up and out to the sides. GRPEX14 – Group exercise Learner Guide v2. Changed the bent over fly + pulses to just pulses for extra burn since bent over flys were already in the main workout. Swelling or lumps around the anus. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. -DO NOT let hips rotate off floor. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Hold for 20-30 seconds, then release. Focus on form, and squeeze your shoulder blades together at the top. Do rows help rhomboids? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Rhomboid stretch. . In this guide, we show you the best rhomboid exercises for pain and gains. . exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. If you don't need to focus on the traps and rhomboids but just want to make sure they perform properly, just include a shrugging movement in your warm-up routine. Pause for 2 seconds at the top of the exercise and squeeze your shoulder. ”Engage your core to sit up straight with your palms facing down toward the floor and your feet shoulder-width apart, flat on the floor. 1 Like. Here’s the bat wing version. Step 2. 2. Rhomboid press. 4 As the limb is elevated, the scapular center of rotation mi-grates proximally and laterally from the midportion in the first 30° of ele-vation toward the glenoid base in theYou also want to train the large diamond-shaped upper-back muscle called the trapezius and the rhomboids, positioned at the back of the shoulder blades and responsible for scapular retraction. Draw your shoulder blades back and squeeze them together. Repeat ____ times. This is typically seen with a slumped posture when. 5. Tips: Pull your shoulder blades back, and together ( scapular retraction ), and then squeezing them together is the most effective way to train the rhomboid muscles. Rhomboid stretch: Stretch your arms out in front of you, placing one hand on top of the other, reaching forwards slowly. 1) into an adjacent defect . Rhomboid Stretch. An overhand, medium-grip barbell row may be ideal for lat engagement on paper, but the juice isn’t worth the squeeze if it causes elbow or shoulder discomfort. Innervation to both the rhomboid major and minor is provided by the dorsal scapular nerve. Pulling exercises, such as rows and pulldowns, strengthen both sets of muscles. Rhomboid Push-Ups. 1. It also insures you get more out of the row; now you get a chance to activate both your lats and your rhomboids on each rep. Stand in a doorway or corner, place your arms above your head on the frame or wall. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Strengthening Exercise : 1. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. Action: pulls scapulae toward each other. Check out the video of some of these exercises HERE, and get to appreciating those rhomboids! Kat Whitfield. 1. When you perform rows, try to. In order to activate the rhomboids more specifically, squeeze the shoulder blades together at the top of the movement and hold for an extra second. The bench press (BP) is probably the single-most popular lift and for good reason. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. The face pull exercise is one of the best exercises to target the rhomboid muscles. Your rotator cuff is more active in the 30-60 degree zone. Lying on your stomach, put your arms out above you with your thumbs into the air. Ro. Try to squeeze the shoulder blades back together like you would a pencil. To activate your rhomboids, squeeze your shoulder blades together. Forgetting to retract the shoulder blades results in little-to-no upper back engagement during the movement. 3. Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. Note: Discontinue this exercise if it causes pain anywhere in your back. Many gym-goers suffer from scapular pain due to weak rhomboids. As you inhale, imagine holding a pencil in place between your shoulder blades by squeezing them together. To activate your rhomboids, squeeze your shoulder blades together. By focusing on pushing the chest up and out, the shoulder blades are more easily depressed. Position the dumbbells directly over your chest, palms facing each other (neutral grip), and elbows bent at a 90-degree angle. Shoulder squeeze. The rhomboids attach to the thoracic portion of your spine and to your shoulder blades. Though not as flashy as other muscles of the back, the rhomboids are a group of deep intrinsic shoulder muscles that play an integral role in controlling the shoulder girdle and scapula. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Think about raising. Squeeze your shoulder blades together and pause at the top of the movement. Strengthening the rhomboid and pectoralis minor and major muscles in the diagonal plane of the scapula. Fracture: Any activities that cause direct trauma to the shoulder area can result in a fracture that causes a shoulder bump and its associated symptoms. With the inhalation we think long the spine, which initiates the. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Rhomboids comprise two muscles that include the rhomboid minor and the rhomboid major. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. Lift your arms to shoulder height and squeeze your shoulder blades together at the top. Backward Arm Circles 8. 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. Place your closest hand on the bench. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. Benefits of Dumbbell Rows. How do you strengthen a weak scapula? Raise the arm to shoulder height at a 90º angle to the body. Squeeze at the midpoint, and then slowly lower under control to the starting position. The technique of elevation is simple. The arms are bent at the sides at chest level. Keep your core and spine stable as you extend your arms and lower the dumbbells so that they hang by your knees. If you have joint problems in your shoulder, the. Hold 5 seconds. Do this exercise in three sets, each one with eight to. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. ”. Keep your hands on your side, and extend towards the floor. Massage the ball over a one to two inch area. CryptoSo one day, patient will do Rows, Standing rows and shoulder blade squeeze to effectively work the rhomboids. Squeeze your shoulder blades back and together, and pull your elbows su. Adult Advisor 2015. Scapular retraction. Keep maintaining this position up to 5-10 deep breaths, in and out through your nose; this will give a greater relax if you’re. Hips are up, bar is bent, with scapula retracted (rhomboid squeeze). Squeeze your pecs to raise the weights back up to the starting position. Lower yourself down as you would a normal pushup. A rhomboid’s complete boundary measurement is known as its perimeter. Since rhomboid major (and minor) act to retract the scapula towards the thorax in normal shoulder motion and given the scapular band provided a resistance against retraction, greater rhomboid activity in early abduction range was expected and observed. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together. The rhomboid squeeze engages the rhomboids, latissimus dorsi, erector spinae and multifidus. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Don't slam the. These include: latissimus dorsi (middle back) rhomboids (between shoulder blades) trapezius (neck, shoulders, and upper back) biceps. However, in order to get the intended benefits from a deficit pushup, make sure to lower. Hi, Male, 5"7, 69kg. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Rhomboid Muscle Strain/Spasm What is a rhomboid muscle strain or spasm? Your rhomboid muscles are in your upper back, con- necting the inner edges of your shoulder blades to your spine. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Your chest is sunken. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. 😊Follow our coach to correct your position and train effect. The Anatomy Of The Rhomboids. S. 2. JUMPING JACKS-GALLUR 66. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. Raise your arms in front of you and pull them back until your elbows make a right an. Stack your hands under. Prone lateral raise. While the rhomboids are mostly hidden under the traps, they still manage to contribute a fair amount to the thickness of your upper back. Maintain control and a slow and steady pace throughout the movement to maximize impact. back and core. The rhomboid muscles play two vital roles in the function and movement of the upper back and shoulders. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Relax shoulder. How does it occur? The doorway stretch is an effective stretch to relieve tension in the rhomboid muscles. Then slowly lower your arms to the start position. This is by far my least strict pulling exercise, and because I aim for high reps slightly beyond the point of form breakdown, scapular retraction decreases as I get into my 3rd set and beyond (typically). Sit or stand with your arms at your sides, chest forward and chin up. True. Feet are firmly planted, quadriceps, adductors and hamstrings are locked in and tense (whole body press). Bring your elbow closer to your waist when you work–no stretching to reach the mouse or keyboard. Sit or stand up tall. Then, place the ball on the levator scapulae area and start to roll it and down the side of your neck (avoid the spine). About. 45 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Jordon Denfeld Personal Training: More about Rows . General Archery Discussion. Rhomboid stretch: Stand near a door frame. chest (pecs and serratus anterior, the top sides of your ribs) and back (lats, traps, rhomboids and the tiny muscles along your spine, called erector spinae) carry the bulk of your weight. Rhomboid is a back or upper back muscles group that everyone ignores when we do many exercises in the gym like dumbbell press, chest exercise, pulls downs, etc. Whether you are at the local health club, crowded around the BP to see who the strongest person on the team is, or just simply the one with the most ‘upper-body’ power. The Rhomboid Major and Rhomboid Minor are two separate muscles that work together to attach the scapula to the spine. Face pulls target your rhomboids, middle trapezius and posterior deltoids. 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. Squeeze them together at the top of the movement. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. Joined May 13, 2016 Messages 7,869 Reaction score 3,822 Location Midwest. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. No slouching. 5. Philadelphia, PA:. While you keep your shoulders down and shoulder blades together, squeeze your core. 0 (2019/04/17) 38 Variables Variable Definition Example Direction The way you are facing Face the front of the room Face the back of the room. Sit straight with your arms on your sides. The other is the retraction of the shoulder blades, where you pull them together behind your back. To begin, simply lie on your back. 1. turducken July 30, 2021, 4:28pm 10. Face Pull. 1. Lats. Rhomboid proteases are the largest family of enzymes that hydrolyze peptide bonds within the cell membrane. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. Starting on your left. I have now had it for around 6-7 months. Make sure your shoulders stay above your hips. 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. Forearm. This movement is slight, the weights should move up and down only about 6 inches. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. To emphasize your traps/rhomboids (upper back), use an overhand grip and flare your elbows out to the side at 45-60 degrees. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. a popping or grinding noise when you move the shoulder blade. b) Heat. Side arm raise. Make sure you're not holding your breath as you squeeze. If you have an requests on what my next video should be about please don’t hesitate to ask. Do 3 sets. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Rhomboid muscles support shoulder blade movement and arm movement. Assume a staggered stance with your outside leg extended back. Travelling Rows - NEDRUDA 62. Place the ball between the bottom of your shoulder blade and your spine. retraction relies on the rhomboid major and minor muscles. [1] It originates from the spinous processes of the thoracic vertebrae T2-T5 and supraspinous ligament; it inserts onto the lower portion of the medial border of the scapula. Bend your knees and place your feet flat on the floor. Starting from a quadruped stance, lift the pelvis into an inverted V while inhaling. Stack your hands. 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 one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads, rhomboids, lat also get worked secondarily. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. back and core. Place. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Slowly. However, in order to get the intended benefits from a deficit pushup, make sure to lower. Relax and return to the starting position. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. Reach your arms to the centre in front of your body. Minor is located above major, both attach from the vertebrae to the scapula at the medial border of both scapula. The higher you pull, the harder you should squeeze your shoulder blades together. The rhomboids work collectively with the levator scapulae muscles to elevate the medial border of the scapula, downwardly rotating the scapula with respect to the glenohumeral joint. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Perform 3 sets of 10 repetitions provided the exercise is pain free. False. What Are The Rhomboids? If you ever feel a strain or muscle fatigue in your mid-back then that can be caused by over-stretching the rhomboid muscles. Focus on squeezing the shoulders blades back as if to squeeze a pencil between them. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Rhomboids: Two rhomboid muscles stretch from the top of your spine (at the base of your neck) to your scapula. Step 1. c) Slowly bring your arms back down to the starting position. While successful outcomes have been reported in a range of anatomical locations and pathological defects such as in spina bifida, burn. Smoothly extend. This flap is most commonly used to fill skin cancer defects of the head and neck region. 1. Rhomboids Stretch. Exhale and raise both hands up above you until your biceps. Hold these positions for two seconds. Top 7 Rhomboid ExercisesThe rhomboids are muscles in your upper back that sit under your trapezius muscles. Using two dumbbells, sit with your feet flat on. Many clients, unless engaged in regular exercise or sporting. Bow your torso towards the floor. Sit on the floor with your knees bent and your arms extended i. If the muscles weren't working, you wouldn't be rowing. What you want to do is really squeeze the rhomboids when in the retracted position. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. Pause, then slowly lower your arm back to the starting position. This contracts the rhomboids just a little more. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. This creates a harder "squeeze," particularly in your lower lats. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Pull-Ups. Read more: How to Do Single-Arm High Cable Rows. Don't slam the. 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. Stack your hands. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. The rhomboids primary function is to secure the scapula to the rib cage. Squeeze your shoulder blades together, hold for 5 seconds, and release. True. This was my early morning work out 8 moves (bridge is shown 2 ways ) How many rounds can you complete. Squeeze shoulder blades together. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Step on a band and squat until your hands are above your knees. Pull-Ups. Step 4. 142K views, 2. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. Lower the weight to the starting position, then repeat the desired number of reps. A. When you perform the row, squeeze at the top and slightly open up your chest as you rotate outward. Squeeze your shoulder blades into one another and row the barbell to your abdomen. How to do Rhomboid Squeeze. What muscles squeeze the shoulder blades together? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. You should feel a gentle stretch between your shoulder blades. Position. 4. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Begin by rolling the shoulders back so that the shoulder blades feel like they are being pinched together. Repeat 10 times. 2. They partially envelop the levator scapulae inferiorly. Pull the band towards your face, keeping your elbows high and your shoulders down. Hold for 20-30 seconds, then release. Rhomboid pulls.