Rhomboid Focused Back Workout

by on December 31, 2018

This back workout is focused on your rhomboids. I know its hard to target in on them but in this back workout I show you how.

The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface of the body opposite from the chest. The vertebral column runs the length of the back and creates a central area of recession. The breadth of the back is created by the shoulders at the top and the pelvis at the bottom.

Back pain is a common medical condition, generally benign in origin.

he central feature of the human back is the vertebral column, specifically the length from the top of the thoracic vertebrae to the bottom of the lumbar vertebrae, which houses the spinal cord in its spinal canal, and which generally has some curvature that gives shape to the back. The ribcage extends from the spine at the top of the back (with the top of the ribcage corresponding to the T1 vertebra), more than halfway down the length of the back, leaving an area with less protection between the bottom of the ribcage and the hips. The width of the back at the top is defined by the scapula, the broad, flat bones of the shoulders.

View of the bones of the thorax and shoulders from behind.

The muscles of the back can be divided into three distinct groups; a superficial group, an intermediate group and a deep group.

Superficial group
The superficial group, also known as the appendicular group, is primarily associated with movement of the appendicular skeleton. It is composed of trapezius, latissimus dorsi, rhomboid major, rhomboid minor and levator scapulae. It is innervated by anterior rami of spinal nerves, reflecting its embryological origin outside the back.

Intermediate group
The intermediate group is also known as respiratory group as it may serve a respiratory function. It is composed of serratus posterior superior and serratus posterior inferior. Like the superficial group, it is innervated by anterior rami of spinal nerves.

Deep group
The deep group, also known as the intrinsic group due to its embryological origin in the back, can be further subdivided into four groups:

Spinotransversales – composed of splenius capitis and splenius cervicis.
Erector spinae – composed of iliocostalis, longissismus and spinalis
Transversospinales – composed of semispinalis, multifidus and rotatores
Segmental muscles – composed of levatores costarum, interspinales and intertransversarii
The deep group is innervated by the posterior rami of spinal nerves.

Organs near the back
The lungs are within the ribcage, and extend to the back of the ribcage making it possible for them to be listened into through the back. The kidneys are situated beneath the muscles in the area below the end of the ribcage, loosely connected to the peritoneum. A strike to the lower back can damage the kidneys of the person being hit.

Surface of the back
The skin of the human back is thicker and has fewer nerve endings than the skin on any other part of the torso. With some notable exceptions (see, e.g. George “The Animal” Steele), it tends to have less hair than the chest on men. The upper-middle back is also the one area of the body which a typical human under normal conditions might be unable to physically touch.

Distribution of cutaneous nerves, dorsal aspect. Dorsal and lateral cutaneous branches labeled at center right.
The skin of the back is innervated by the dorsal cutaneous branches, as well as the lateral abdominal cutaneous branches of intercostal nerves.


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