rhomboids

I wanted to try to do some back exercises today so I tried some new stuff out! I wanna strengthen my lower traps and rhomboids to hopefully help even out my back💪🏼

2/15 Workout:

Chin-ups: 3x6
T-bar rows: 4x8 55#
Close bent over barbell rows: 4x8 30#
Close lat pulldowns: 4x8 50#
Seated rope lat pulls: 4x8 60#
Plank back squeeze: 30

Waffen-SS divisional insignia and variants

1 1. SS Panzer Division Leibstandarte Adolf Hitler;
2 2. SS Panzer Division Das Reich;
3 Das Reich Kursk marking;
4 3. SS Panzer Division Totenkopf;
5 4. SS Panzergrenadier Division Polizei;
6 Polizei Division variant (unofficial);
7 5. SS Panzer Division Wiking;
8 6. SS Gebirgs Division Nord;
9 Nord Division variant;
10 7. SS Freiwilligen Gebirgs Division Prinz Eugen;
11 8. SS Kavallerie Division Florian Geyer;
12 9. SS Panzer Division Hohenstaufen;
13 Hohenstaufen Division variant, in red, used after Arnhem;
14 10. SS Panzer Division Frundsberg;
15 Frundsberg Division variant, white on yellow rhomboid;
16 11.SS Freiwilligen Panzergrenadier Division Nordland;
17 Nordland Division variant;
18 12. SS Panzer Division Hitlerjugend;
19 13. Waffen Gebirgs Division der SS Handschar (kroatische Nr 1);
20 Handschar Division variant;
21 14. Waffen Grenadier Division der SS Galicia (ukrainische Nr 1);
22 15. Waffen Grenadier Division der SS (lettische Nr 1);
23 15. Division variant;
24 16. SS Panzergrenadier Division Reichsführer-SS;
25 17. SS Panzergrenadier Division Götz von Berlichingen;
26 18. SS Freiwilligen Panzergrenadier Division Horst Wessel;
27. Horst Wessel Division variant;
28 19. Waffen Grenadier Division der SS (lettische Nr 2);
29 19. Division variant;
30 20. Waffen Grenadier Division der SS (estnische Nr 1);
31 21. Waffen Gebirgs Division der SS Skanderberg (albanische Nr 1);
32 22. SS Freiwilligen Kavallerie Division der SS Maria Theresia;
33 23. SS Freiwilligen Panzergrenadier Division Nederland (niederländische Nr 1);
34 23. Waffen Gebirgs Division der SS Kama (kroatische Nr 2);
35 24. Waffen Gebirgs Division der SS Karstjäger;
36 25. Waffen Grenadier Division der SS Hunyadi (ungarische Nr 1);
37 26. Waffen Grenadier Division der SS Gömbös (ungarische Nr 2);
38 27. SS Freiwilligen Grenadier Division Langemarck;
39 28. SS Freiwilligen Panzergrenadier Division Wallonien;
40 Wallonien Division variant;
41 29. Waffen Grenadier Division der SS RONA (russische Nr 1);
42 29. Waffen Grenadier Division der SS (italienische Nr 1);
43 30. Waffen Grenadier Division der SS (russische Nr 2);
44 31. SS Freiwilligen Grenadier Division Böhmen-Mähren;
45 Böhmen-Mähren Division variant;
46 32. SS Freiwilligen Grenadier Division 30 Januar;
47 33. Waffen Grenadier Division der SS (ungarische Nr 3) (unconfirmed);
48 33. Waffen Grenadier Division der SS Charlemagne (französische Nr 1);
49 34. SS Freiwilligen Grenadier Division Landstorm Nederland (also displayed vertically);
50 35. SS und Polizei Grenadier Division;
51 36. Waffen Grenadier Division der SS;
52 37. SS Freiwilligen Kavallerie Division Lützow;
53 38. SS Grenadier Division Nibelungen.

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I use this exercise to improve posture and shoulder stability. This will target the rear delts, middle traps, and rhomboids. To do this exercise, lay on a bench or a table. Your core should be braced (squeeze your butt and tuck your ribs towards your pelvis), and your elbows should be flexed at a 90 degree angle (or slightly less). Make sure you are not excessively flexing or extending the neck, and avoid shrugging the shoulders. Start with your arms close together and then pull your shoulder blades towards each other. Squeeze and hold at the top. To progress, hold 2-5 pound dumbbells.

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Shoulder Stabilization

These two muscles assist in supporting your shoulder girdle – allowing the release of over worked neck muscles & trapezius :

1. Serratus Anterior : wraps from the top 9 ribs to its insertion on the scapulae from the inside

 

p 162, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)

2. Rhomboids : connects the scapulae with the midline of the back 

p 157, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)

PRACTICE : notice the sliding down capacity of the Serratus Anterior and the gliding outwards feeling of the Rhomboids –> which draw your scapulae down, elongating your neck 

try in the below position :

p 165, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)