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Targeting the rhomboids

Jake LaMotta

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I used to do seated cable rows with a triangle bar 4x810 and wide (not SUPER wide) lat pulldowns 4x8-10 as my 2 back exercises. I've been noticing my lats are pretty good (for me, not compared to you guys) but my rhomboids/mid back is not that developed.

I was wondering, if I get rid of the seated cable rows with a triangle bar and start doing elbows flared out bent over two arm dumbbell rows 4x8-10, will that bring up my rhomboids better than the seated cable rows with a triangle bar? Will doing the elbows flared out bent over two arm dumbbell rows take the lats out of the movement and just let me work my rhomboids/mid back? I am basically talking about this movement except with dumbbells: http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.html

Thanks in advance guys.
 
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my 2 cents

sounds like you are over analyzing your training and looking for magic bullets. 2 simple exercises for you : number 1. rack deads just below the knees
number 2. rack chins
 
sounds like you are over analyzing your training and looking for magic bullets. 2 simple exercises for you : number 1. rack deads just below the knees number 2. rack chins


Another vote for rack deads or any other form of deadlift.
 
I've never done rack deads. I've done regular deads though.
 
Last edited:
Thanks. Anyone else?

Yea listen to Tom

Here are three big deadlifters.

Johnnie Jackson, Branch Warren and Ronnie Coleman

See the pattern?
 

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Does this exercise seen here (but done with dumbbells) work the rhomboids/mid back better than seated cable rows done with a triangle bar?: Barbell Rear Delt Row

A question for you instead.....does front dumbell raises with 20-25 pound dumbells for reps build bigger front delts than a 350 to 405 incline press for reps?
 
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I cant answer it because I feel your trying to take the easy way out.....

and I dont think either of those 2 exercises are going to do great things.

IMO T-bar 1.5's would be one of the best rhomboid movements you could do

1) pull into midsection with back arched, go back down 10 inches only, pull into midsection again with back arched...and then go back down fully to bottom again....thats one rep

repeat

rest paused for 12-20 reps

that in my opinion would destroy both exercises you named for rhomboids
 
...IMO T-bar 1.5's would be one of the best rhomboid movements you could do

1) pull into midsection with back arched, go back down 10 inches only, pull into midsection again with back arched...and then go back down fully to bottom again....thats one rep

repeat

rest paused for 12-20 reps

that in my opinion would destroy both exercises you named for rhomboids

I know what T-bar rows are but I don't know what T-bar 1.5's are. Could you please explain it to me DC?
 
Jake i think you need to realize that you can't completely isolate a muscle nor should you want. Just the basics, wide grip pull ups, deadlift variations, barbell and dumbbell rows, go heavy on these and be progressive with your resistance.
 
He just did lol

I understand the movement he was talking about. I just didn't know if 1.5 refered to a specific type of grip or what. I was wondering for working the rhomboids/mid back and NOT lats if these would be better done with a close or wide grip.
 
Barbell in a corner with the parallel grip cable handle, uses 25s/35s for added ROM until you max that out and have to go to 45s. Just like Ronnie does in his videos.
 
I cant answer it because I feel your trying to take the easy way out.....

and I dont think either of those 2 exercises are going to do great things.

IMO T-bar 1.5's would be one of the best rhomboid movements you could do

1) pull into midsection with back arched, go back down 10 inches only, pull into midsection again with back arched...and then go back down fully to bottom again....thats one rep

repeat

rest paused for 12-20 reps

that in my opinion would destroy both exercises you named for rhomboids

I understand the movement he was talking about. I just didn't know if 1.5 refered to a specific type of grip or what. I was wondering for working the rhomboids/mid back and NOT lats if these would be better done with a close or wide grip.

Jake, i bolded how the exercise is done. lol. dc explained it very well. and it is a very good back exercise.
but dont neglect your deads ;)
 
i like phils old school penis pump rows myself lol
sorry big guy, had to stir up the pot lol


frk
 
Phil, I appreciate you responding to my other thread but if you could answer my last question (regarding your style of rows) I'd really appreciate it :)
 

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