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. It inserts at the scapula's medial border near the base of the spine of the scapula. True. Hold a dumbbell in each hand. 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 perfect combination of posture-building and definition-toning. Next, squeeze your shoulder blades and push them apart. The origin of the rhomboid muscles is from the spinous processes. This is the ability to move the arms from by your sides to above your head. General Archery Discussion. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. This move. Now that the form has been outlined, it is important to. The Rhomboids play a key role in the stability of the scapula and are important for any upper. You won't be as strong with this variation, so go lighter. Next, take a look at the scapulae and their relationship to the client's spine. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. . Bent Over Barbell Row. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising, and difficulty. Lie flat on your stomach on a mat or bench. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing. The rhomboid is like your back’s designated driver: you really should appreciate it, but, well,. Make sure your shoulders stay above your hips. Using two dumbbells, sit with your feet flat on. These muscles include the rhomboids, trapezius, and latissimus dorsi. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. This guide lists 11 effective rhomboid exercises that can strengthen your back. There you have it! Keeping your elbows extended, contract your back muscles to pull your arms overhead and back in a Y shape, so you lift your body just shy of vertical. 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. Hold this. This exercise helps you reduce tension and strengthen the muscles of your upper back: Step 1: Sit or stand with an upright posture and your shoulders pulled back. . Hold the squeeze for 5 seconds, then release. Press into your hands, pushing away from the ground. Consider taking a hot shower or applying a hot pack for at least 10 minutes. To emphasize your traps/rhomboids (upper back), use an overhand grip and flare your elbows out to the side at 45-60 degrees. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. The single leg stretch should be performed with the head initially elevated. While the rhomboids are mostly hidden under the traps, they still manage to contribute a fair amount to the thickness of your upper back. Romi Cumes Somatic Therapy, P. The technique of elevation is simple. T-Bar Row with HandleRepeat 20 times. Focus on squeezing your shoulder blades together as you slide your arms up and down. Use a lighter load if your upper body goes beyond 45 degrees. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. Pull-Ups. This ex. In this pain, sudden movements of the arm, the trauma of muscles, or excessive strain can damage the rhomboid muscle that causes the pain and stiffness just below the neck between your scapulae. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. Move 4: Mid-Trap Exercise. Sit on the floor with your knees bent and your arms extended i. I have now had it for around 6-7 months. Lock the elbows and perform the movement by retracting the shoulder blades. If you have an requests on what my next video should be about please don’t hesitate to ask. 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. Stack your hands. Let me know in the comments below what you think about Quick Arms. The rhomboid flap is a flap of skin and subcutaneous tissue that is rotated around a pivot point, X, (Fig. Maintain a neutral spine, allowing your chest to rise slightly as you lift the barbell. Activities that involve twisting, like golf or tennis. Maintain straight arms with a slight softness in the elbows. Along with the posterior rotator cuff and lower trapezius muscles, these help to support your shoulder blades. Thank you for watching my video. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. 8-12 repeat . Switch hands. Relax and return to the starting position. Benefits of Dumbbell Rows. It's not quite a row and not quite a pulldown. Note: Discontinue this exercise if it causes pain anywhere in your back. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the. I want to highlight a few points before discussing exercises: A sensitive nerve will not always immediately. JUMPING JACKS-GALLUR 66. Keeps abs tight. Thread starter 01dragonslayer; Start date Apr 5, 2023; 01dragonslayer Registered User. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Rhomboids . Squeeze your pecs to raise the weights back up to the starting position. Free Online Library: Shape up South Wales: Exercise of the Day --Rhomboid Squeeze. After that time, the blood clot will be slowly reabsorbed. Step 4. 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. Low seated row The low seated row is a popular low row exercise. This creates a harder "squeeze," particularly in your lower lats. Lead with your elbows, keep your wrists straight, and. You should feel a gentle stretch between your shoulder blades. Forearm. As you push yourself back up, focus on squeezing your shoulder blades together. Step 3. Extend legs as best you can, but is not the primary goal. Rhomboid Stretch. Rhomboid minor is a small, cylindrical muscle that consists of two layers; dorsal and ventral. While you keep your shoulders down and shoulder blades together, squeeze your core. They tend to get weak when we slump forward for extended periods of time. The primary function of the rhomboid muscles is to retract or squeeze the shoulder blades toward the spine, making them crucial for movements like pulling the. Starting from a quadruped stance, lift the pelvis into an inverted V while inhaling. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Lie flat on your stomach on a mat or bench. Wall Walk. Begin standing next to a wall. 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. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Variations on the Reverse Fly. Strengthening Exercise : 1. . How to do Rhomboid Squeeze. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the. Bring your elbow closer to your waist when you work–no stretching to reach the mouse or keyboard. Repeat this exercise for multiple sets, gradually increasing the squeeze duration. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. They act to rotate the scapula. Step 4. Rowing exercises target your middle and lower traps and rhomboids,. From this position, raise your arms up and out to the sides to form the letter “Y. Begin by sitting or standing upright with your arms by your sides. Stand in a doorway or corner, place your arms above your head on the frame or wall. When you perform the row, squeeze at the top and slightly open up your chest as you rotate outward. [deleted] • 6 yr. Summit Medical Group also suggests rhomboid spasm exercises, such as: Move 3: Pectoralis Stretch. Slowly squeeze your rhomboids by brining both your shoulder blades together as hard and as far as possible. Hold the squeeze for 5-10 seconds, then release. Smoothly extend. The rhomboids consist of two muscles; the rhomboid muscle which lays above the rhomboid major. Studies were included if they examined the muscle activation of the upper trapezius compared to the middle trapezius, lower trapezius, or serratus anterior using EMG during open chain exercises. Neutral Grip Pull Up Hold. d) Maintain tightness in your core and repeat! 4. Summary. The presence of rhomboid proteins in all. Squeeze the shoulder blades and elbows together to complete the motion. Prone lateral raise. Place the ball between the bottom of your shoulder blade and your spine. 3. Learn how to do this exercise: Reclined Rhomboid Squeezes. Stand or sit by keeping your arms close to your body. 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. What you want to do is really squeeze the rhomboids when in the retracted position. Table of Contents show. These combined yoga poses help to warm the entire spine, while also stretching the rhomboids and the trapezius, loosening up tightness in the upper back. Pulling exercises, such as rows and pulldowns, strengthen both sets of muscles. In addition, this muscle works with the trapezius, latissimus dorsi, rhomboids, pectoralisRhomboid Squeezes. Frequency: 1 set. aight back, stretching the tubing for resistance. Hi all I have been suffering from a recurring rhomboid injury for about 8-10 months. Rhomboids. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. Batwing rows emphasize the rhomboids, which are crucial for optimizing posture and rear delts. They partially envelop the levator scapulae inferiorly. Do this exercise in three sets, each one with eight to. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. Kisner C, Colby LA. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. Be sure to retract your. The trapezius is located in the upper back and neck area and helps stabilise the shoulder blades as well as help with movement of the head and neck. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. 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. Rhomboid Muscle Pain is one of the severest pains experienced between your scapula and spine in the upper part of your back. How to do Rhomboid Squeeze. Pull your upper arms back to row the dumbbells to your chest. Watch on. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. 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. With your knees slightly bent, keep a neutral spine. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. Action: pulls scapulae toward each other. Trapezius: The trapezius (traps) is a large triangular muscle at the back of your shoulder. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Concentration Control Centering Breathing Flowing movement . Grinding and clicking in a joint is often referred to as crepitus. The muscle extends obliquely in an inferolateral direction, to. 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. Rhomboid Squeeze. This will help you increase the degree to which you squeeze the muscles. Hold for 2 seconds and then slowly return to the starting position. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Keep your shoulder completely relaxed. a popping or grinding noise when you move the shoulder blade. Pull the rope directly towards your face, keeping your elbows up and out to the sides. T-spine MT 1 Review Good. B. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row. Finally, bring your arms down and out to the sides to make your body a “T” shape. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Squeeze your shoulder blades and keep your core tight. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. The trapezius, rhomboids, and latissimus dorsi muscles are responsible for retraction. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. Pause for 2 seconds at the top of the exercise and squeeze your shoulder. Lying on your stomach, put your arms out above you with your thumbs into the air. What is a shoulder squeeze? It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. Make sure to keep your upper arm perpendicular to the floor throughout this stretch. 0 (2019/04/17) 38 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. Right Side Arm Push Up 5. To begin, simply lie on your back. Lying on your stomach, put your arms out above you with your thumbs into the air. Injury. Hold for two seconds. Last modified: 2014-06-09. Step 2. Reach straight forward so you are rounding your upper back. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Squeeze your shoulder blades together, holding the position for a few seconds before releasing. The rhomboid muscles are located in the upper spine and are connected to the shoulder blade. Grab the barbell with a comfortable overhand grip. Rhomboid stretch. Sit or stand with your arms at your sides, chest forward and chin up. loss of movement, or difficulty or pain when moving the muscle. Your chin should be tucked in slightly and your shoulders should be back slightly. Stretching aggravates muscle in the rhomboid area–it gets overstretched and complains. Exercise description. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. What exercise works rhomboids? What exercises work the rhomboids specifically? 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. Bent Over Rows 4. Hold this position for 6 seconds. Latissimus Dorsi. Another Scapular Retraction with Band is a standing row. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Don't slam the. In this guide, we show you the best rhomboid exercises for pain and gains. Squeeze shoulder blades together. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Formula: Perimeter of rhomboid = (a+a+b+b =2left ( a+b ight )) Where, The length of one side of the rhomboid is “a. V-sit Rhomboid Squeeze 4. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. 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. The deformed muscles associated with upper cross syndrome put stress on the surrounding muscles, tendons, bones, and joints, causing most people develop symptoms that include: headache. Exercise description. The rhomboid muscles are responsible for abducting and depressing the shoulder blades. I also do the seated row and rhomboid squeeze. Shoulder Blade Squeeze. They help you lift your shoulder blade. Stack your hands under. Applying ice will help numb the muscular pain. Stand up straight. Pull the band towards your face, keeping your elbows high and your shoulders down. It inserts at the scapula's medial border near the base of the spine of the scapula. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. 1. Shoulder blade squeeze 2. Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. Slightly lean your torso back. To activate your rhomboids, squeeze your shoulder blades together. SHOULDER ANATOMY External Rotation Attach theraband to a stable object at waist levelSummary. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. Your chin should be tucked in slightly and your shoulders should be back slightly. Hold these positions for two seconds. 1. Row the bar up unless it comes in contact with your sternum, then gradually lower it again. 2. The membrane topology and three-dimensional structure of the catalytic core domain of the Escherichia coli rhomboid. The area of a rhomboid is represented in square units. A. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. 1 song each round. 2. Massage the ball over a one to two inch area. Methods. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. With your arms about shoulder height, clasp your hands in front of you. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. I am in a hunting league and everyonce in a while get where I cannot seem. Attach a rope handle to a cable machine at face height. Top 7 Rhomboid ExercisesThe rhomboids are muscles in your upper back that sit under your trapezius muscles. 142K views, 2. This rear delt exercise works the deltoids and the latissimus dorsi, rhomboid, and trapezius muscles for. Assistance work Now that the form has been outlined, it is important to consider assistance work. Your chin should be tucked in slightly and your shoulders should be back slightly. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. Each purpose goal Rhymes with goalI’m 70# at 27. 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). Squeeze your shoulder blades together for a second or two, and keep them pulled down. -DO NOT let hips rotate off floor. Raise your arm to the side, and keep the cable handle level with your shoulder. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. Dorsal scapular nerve entrapment is a known, yet relatively uncommon,. CryptoSo one day, patient will do Rows, Standing rows and shoulder blade squeeze to effectively work the rhomboids. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBest Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. What exercises work the rhomboids? December 13, 2022 by. Forgetting to retract the shoulder blades results in little-to-no upper back engagement during the movement. Pause briefly at the top, then lower your arms back down. Some health conditions can also cause rhomboid muscle pain. Hold a light dumbbell in each hand. Draw your navel up and. Pause, then slowly lower your arm back to the starting position. What you want to do is really squeeze the rhomboids when in the retracted position. This exercise targets the upper and lower back muscles, including the rhomboids, trapezius, and erector spinae. Rhomboid pulls. 4. Hold these positions for two seconds. Exhale and round your spine up towards the sky to come into cat pose. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. Although discovered to be serine proteases only a decade ago, rhomboid proteases are already considered to be the best understood intramembrane proteases. comPractical Exercise Recommendations for Rhomboid Pain. We all know “how much do you bench?” is a question that is commonly asked of someone who looks as though. However, in order to get the intended benefits from a deficit pushup, make sure to lower. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. Then slowly lower your arms to the start position. These exercises can include shoulder blade squeeze, darts, pullback with resistance band, arms above head in lying, seated row, and rhomboid pullbacks on a. Begin this exercise standing or sitting with your back straight. Squeeze your glutes and core to create full-body tension. Prone lateral raise. Shoulder Blade Squeeze. Scapular Retraction Test. Hopefully you can use these short, exercise videos. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Primary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Upper Chest, Middle Chest, Lower Chest. e. Pull the dumbbell up to your ribcage. Begin this exercise standing or sitting with your back straight. Ro. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. Rhomboid Strengthener. 2. Strengthening the rhomboid and pectoralis minor and major muscles in the diagonal plane of the scapula. 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. This workout also leads to developing good abs. Take a breath in, return to the starting position, and repeat. 5. This movement is slight, the weights should move up and down only about 6 inches. We described this exercise above, but you can also perform it seated on a bench if. Many gym-goers suffer from scapular pain due to weak rhomboids. “To get the most out of your pull-ups, make sure you are straightening the arms all the way down into a dead hang position on the descent,” Dr. Day 1. Reclined rhomboid squeeze LUMACANG 58. pectoralis major, and pectoralis minor muscles are responsible for protraction. Exercise description. Gently stack your arms with your left hand over the right hand. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. Rhomboid squeeze, exercise 3 in our upper body circuit for chronic pain. a) With your arms slightly bent, contract your rear deltoids to bring the dumbbells up and out to your sides. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. The rhomboid squeeze engages the rhomboids, latissimus dorsi, erector spinae and multifidus. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. Repeat for 8 to 10 reps to complete a set. The levator scapulae is a superficial muscle that is located in the upper back, attaching the medial border of the scapula to the cervical vertebrae, C1-C4. [2] It acts together with the rhomboid minor to keep. There are two rhomboids: major (largest) and minor (smallest). Learn how to do this exercise: Rhomboid Squeeze. Squeeze the upper back muscles and hold for a second. The seated row works several muscles in your back and arms. Sit straight with your arms on your sides. The 3 most common BP errors are considered below. Lower yourself down towards the ground, while keeping your elbows close to your sides. This is a popular exercise for strengthening the trapezius. 0 (2019/04/17) 39 Variables Variable Definition Example Direction The way you are facing Face the front of the roomNo-Equipment Back Exercises. Their purpose is to move the shoulder blades toward the spine while maintaining shoulder posture and also to help raise the shoulder blades. A very simple exercise designed to train the rhomboids and middle trapezius. Open your arms to squeeze your shoulder blades together. Resistance Activated Releases. Squeeze the shoulder blades. You can also try these exercises on a wall with your hands facing up. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. Upper Back/Rhomboid Chronic Pain. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper. Keep your palms facing inwards (towards you). Keep your elbows soft, but form 90 degree angles. Rhomboid Push-Ups. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). Pushups. The rhomboid, along with many other upper back muscles, forms the shoulder girdle. That means you're doing all the pulling with your biceps, which should only be a secondary. True. 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. Repeat. Repeat the workout 10-20 times daily. Rhomboid pain can be caused by a variety of factors, including poor posture, overuse, muscle strain, or injury. Darts. Table of Contents show. [1] TM is not a medical disorder or disease but rather a symptom of an existing underlying condition. Squeeze your shoulder blades together at the top of the row. Superman. . 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. The specific spot is right in between the scapula and spine on the left side. Then return your arms slowly to their starting position. Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. Client lying in the side-lying position.