Timeline for How to workout Rhomboids and lower Trapezius
Current License: CC BY-SA 3.0
10 events
| when toggle format | what | by | license | comment | |
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| Aug 22, 2012 at 12:47 | comment | added | Berin Loritsch | Both barbell rows and dumbbell rows are excellent movements. The DB rows have the advantage that you can pull the dumbbell further and activate the back muscles more. It has the disadvantage that it can get cumbersome to drag the DBs out that your back needs. | |
| Aug 22, 2012 at 12:09 | comment | added | Geek | Berin Thanks for the suggestion. I tried Barbell Rows, parallel to the floor and pulling to the chest this has given me very good results for the middle back, Rhomboids and lower traps. From the last couple of days, I am trying Isometric Holds for 10 seconds at the top of the pull up movement and that seems to activate the lower traps and Rhobloids as well. Do you suggest this movement as well ? | |
| Jul 10, 2012 at 18:33 | comment | added | Berin Loritsch | If you are trying to get the lower lats/rhomboids, strict rows (parallel to ground). But it helps to get a feel for it. If you perform the movement slowly, and mentally think about the muscles you want to activate, you'll get a better feel for which variation to perform. | |
| Jul 10, 2012 at 16:24 | comment | added | Geek | Also what barbell rowing position do you suggest, back parallel to the floor or inclined at 45 degrees like Yates rows ? | |
| Jul 10, 2012 at 16:23 | vote | accept | Geek | ||
| Jul 10, 2012 at 12:50 | comment | added | Berin Loritsch | Rows and deadlifts are pulling movements, squats and bench press are pushing movements. Cleans and snatches are also pulling movements. | |
| Jul 10, 2012 at 12:47 | comment | added | Berin Loritsch | Smolov and Smolov Jr. are advanced routines. However, in general the consensus I've read is that having two pulling movements for every push movement keeps everything healthy. You can train your back just about every session, but you might limit deadlifts to only once a week. | |
| Jul 10, 2012 at 9:46 | comment | added | Geek | I will also like to add that I am not a beginner to weight training, I have been working out close to 10 years now. However, I was never into building size until recently the reason being I was never very diet conscious. | |
| Jul 10, 2012 at 9:46 | comment | added | Geek | Thanks for the answer it was indeed very informative. I will try the Smolov program. I have some questions, how many exercises to do per body part ( Back in this case ) ? How often should I train my back ? I am right now following Reg Park’s beginners routine which involves 3 Full body workouts a week. I do 5 sets of each exercise with 5 reps/set. I do Pullups in one workout followed by Barbell Rows in the next work out. Also doing shrugs on alternate workouts. | |
| Jul 9, 2012 at 16:59 | history | answered | Berin Loritsch | CC BY-SA 3.0 |