Rhomboid Workout

Question 1

Standing Cable Rear Cross Over

Answer 1

• Fixed weight isolate
• feet shoulder width apart, slight bend in knees, opposite handles to hands
• shoulder blades down and back, arms out in front at shoulder height and a slight bend in elbow, extend shoulder joint to form a T-shape with upper body
• return to starting position while keeping traps engaged and upright torso

Question 1

Seated Machine Rear Fly

Answer 1

• Fixed weight isolate
• Adjust seat height, elbows are in line with the height of shoulder
• Shoulder blades down and back, arms out in front at shoulder height, slight bend in elbow, horizontally extend the shoulder joint to form a T shape with the upper body
• Return to starting position while keeping traps engaged and upright torso

Question 2

Dumbbell Reverse Fly

Answer 2

• free weight isolate
• lay prone on a bench between 30-45 degrees, dumbbells with neutral grip, arms extended straight out with slight bend in elbow
• shoulder blades down and back, arms out in front at shoulder height and a slight bend in elbow, form a T-shape with upper body
• Return to starting position while keeping traps engaged and upright torso