Muscle and Function: The Rhomboid Muscles
In thirty plus years in the health and fitness industry, I have never heard anyone say, “I really want to work on my Rhomboid Muscles!” However, despite their non-sexy role in human movement, the Rhomboids are very important muscles.
Located just underneath your trapezius muscle, between your shoulder blades are the rhomboid muscles. The Rhomboid Minor and Rhomboid Major originate from the nuchal ligament and spinous processes of the C7-T5 vertebrae and insert along the medial border of the scapula.
One function of the Rhomboids is to adduct the scapula. That means to pull them toward each other. If you can imagine trying to hold a pencil between your shoulder blades, you can know scapular adduction and feel your Rhomboids contracting.
Another function of the Rhomboids is to downwardly rotate the scapula. You get a feel for downward rotation of the scapula on a typical lat pulldown. As you pull the bar down, the inferior angle of the scapula rotates from out by your armpit back towards the spine.
One other important function of the Rhomboids (along with the serratus anterior and the pectorals minor) to keep your scapula against the rib cage. Dysfunction in one of those muscles can lead to “Scapular Winging” which can severely limit shoulder mobility.
There are two keys to maintain Rhomboid strength and integrity. The first is to use impeccable form when exercising. For example, not letting your shoulders rise on a chest press and pulling your shoulder blades down and back on a chin-up. Secondly, do a balanced strength training routine that incorporates all of the major muscle groups. Overemphasizing any muscle group at the expense of another leads to imbalances, which surely lead to injuries!
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About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. He can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com