How to train rhombus muscles? How to train rhombus muscles!

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March 17, 2025

How to practice rhombus muscles? How to exercise rhombus muscles!

　　How to practice rhombus muscles, almost no one specifically discusses this issue! Because it is in most back training! Rhombus muscles will participate! So it becomes so inconspicuous!

　　Position: Rhombus muscles are located in the center of the back, a smaller rhombus muscle, which is covered by the lower trapezoid muscles and are located in the deep layer of the body.

　　Rhombus muscles are divided into large rhombus muscles: there is a very thin honeycomb between the small rhombus muscles and the large rhombus muscles. Tissue layer.

　　Starting point: spinous processes of the 6th and 7th cervical vertebrae and the 1st to 4th thoracic vertebrae.

　　　　Dead point: the medial edge of the scapula.

　　Function: When close to fixation, the scapula will be lifted up, retracted and rotated downward. When far fixed, the sides will be contracted to extend the spine.

　　　Strong rhombus muscles can reduce the possibility of hunchback. You can exercise rhombus muscles to avoid ugly posture and reduce the potential risk of injury.

　　How to exercise?

From the anatomical position function of the rhombus muscles! It mainly drives the movement of the scapula, lift up, retract back, and circumcision...

The best exercise methods are:

1. Sitting and rowing

　　First position: sit on a stool, stretch your legs forward, bend your knees slightly, press the soles of your feet against the front pedal, stretch your arms naturally, relax your shoulder joints, and flex your upper body forward.

　　The key points of action: Contract the back muscles and use force to flex the arms and pull the elbows close to the chest and abdomen. ,The shoulder blades move closer to the spine, tighten the back muscles, stay for 1-2 seconds, return along the original route, fully stretch the back muscles, and then continue!

　　Note: When pulling up, you should think about letting the main force come from the contraction of the back muscles, rather than shaking the body. When pulling up, the waist should be tightened and the upper body should not shake as much as possible to maintain balance.

(Note: Follow the WeChat public platform of the fitness bar, search for the subscription account "Fitness Bar Network" or "Click to scan and follow")