strengthening Rhomboids for shoulder retraction

[frank e morel]

Hey Coach.

Recently seen Kelly over at CFSF in the clinic regarding a shoulder issue which seems to stem from weak rhomboids and tight upper thoracic mobility.

What would you consider appropriate exercise to strengthen those weak muscles? Bent rows? One arms? I have been doing a mod weight dead lift with pinching the scapulae together at the top of the lift. This was suggested to me by Max over at crossfiteastbay.

Your guidance is most welcomed and above all, thanks in advance.

frank

[Mark Rippetoe]

Since the function of both the traps and the rhomboids in a deadlift (and in any other pulling movement) is isometric, deadlifts are a perfect functional exercise for the traps and rhomboids. Despite the fact that muscles whose normal function is isometric -- like the abs and the erectors -- can be trained eccentric/concentric, I don't think it is usually necessary to do this, particularly in light of the fact that it may create a false impression of proper technical execution of the lifts. If you get in the habit of concentrically adducting the scapulae before you pull, the day will come when you yank a rhomboid, because this is not their normal function in a pull, and the abduction movement that will inevitably result when enough weight is used can cause some problems. But if you insist, barbell rows are probably the definition of this type of an exercise.