Reawaken Your Rhomboids!

Many many many people have over-developed front deltoid muscles because it is almost always recruited in the majority of chest, triceps, and back exercises. And an over-developed front delt can result in chronic rotator cuff pain and that all-too-common protracted (forward extension), “hunched-over” look.

Secondly, the massive amount of horizontal pressing movements that most people do (think bench press), and the avoidance of horizontal rowing, has turned us into athletes with shoulders rolled forward, necks always craned ahead, and shallow chests.

So basically, with overdeveloped pecs and delts and weak back muscles, you look like a hunch back. Your chest is sunken. You’ve got the “grandpa hunch” going. You may say that you do rows! but sadly most people do not row in a way that targets the right muscles and is dynamic enough to fix your problem.

A typical workout ignores the rhomboids. Developing this muscle in the middle of your upper back will balance your workout and help you stand taller. Moreover, most guys struggling to gain lean body mass also seem to have posture issues that lead to soft issue issues that lead to long-term issues.

Your upper back muscles mostly consist of the latissimus dorsi (the lats), the rhomboids and the trapezius (traps). Aside from providing stability to your spine, the upper back muscles are also prominently used during any sort of pulling motion as in rowing or the tug-o-war game at field day.

To learn more about your upper back muscles check out this website: Upper Back Muscles

To Reawaken Your Rhomboids, look at this website for a few exercises that will target the rhomboids and teach you how to row correctly.