The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Targeting this muscle helps to strengthen, tone, and stabilize your shoulders and upper body. Middle trapezius and rhomboids – located across and between your scapulae or shoulder blades, the mid traps and rhomboids hold your shoulders back and together to increase upper body stability. This means you should be able to do at least 8 reps. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Since rhomboid exercises work other muscles at the same time, a useful tactic to target your rhomboids can be pre-exhaustion. Return the bar to the starting position slowly. Stand facing the pulley with your feet about hip-width distance apart. Dumbbell Good Morning : 3 x 8. The combo of multijoint rows and the rear-delt isolation moves will tax them quite effectively. 001). Get into a deep lunge position, with one foot back and one foot forward into a lunge. They allow you to lift more weight and train all your back muscles simultaneously, making much better use of your training time. Target Muscles: The muscle groups targeted in this conditioning program include: Deltoids (front, back and over the shoulder) Trapezius muscles (upper back) Rhomboid muscles (upper back) Teres muscles (supporting the. and rhomboids), and shoulders (mostly the rear delts). Including an isolation movement or two can help round out the program, but most exercises should be compound free-weight movements. Single-arm dumbbell rows. Maintaining a tight core, with your chest up and head straight, flex your biceps to curl the bar from hip level toward your upper chest, keeping your elbows at your sides throughout. As an isolation exercise, it utilizes fewer muscles and can be harder to do with heavier weights. The rhomboids are small muscles located between your shoulder blades. Y Raise. Keeping both arms extended. Make sure you have good technique before loading up on weight. Leading with the elbows, pull your arms back, squeezing the shoulder blades together. Tip: Since this is an isolation exercise, use it as a finisher on your big pull-up and deadlift days, aiming for 4 sets of 8-12 reps to squeeze as much blood as possible into those big back muscles. The result: Poor posture, sub-par exercise performance, and an increased risk of injury. Lie on your left side with your right elbow bent at a 90-degree angle and your palm resting against your abdomen. For Beginners, Scapula push ups can be done on a wall or on the ground. Keep the lower leg off the floor and engage your glutes and hold for time or breath. 1. Set up a bench on an incline of 30-45 degrees. Trapezius: These run from the mid-back to the neck. For power and strength: 5 x 3 with 90–120 seconds rest. Push your hips up towards the sky, squeezing. Step 1: Lie on your back on the floor. Avoid rolling the ball directly over your bones and joints. To train the back for power, you need to choose a dumbbell exercise that allows you to incorporate speed and explosiveness into the movement. Below are the four main benefits of strengthening your mid-back muscles. And for a variety of reasons, this exercise is going to do a much better job at developing the rear delts than something like reverse flies, for example. open-centered bar. After performing the desired reps with this arm, switch to the other arm and repeat. sumo squat, sumo deadlift) and unilateral leg exercises (i. Keep. YTWs, which are named after the shape you make with your arms, are an isolation or single-joint exercise. Your next exercise pairing is a pre-exhaust superset, which means you’ll be doing an isolation exercise before a compound exercise for the same muscle group. Repeat on the left side. Dumbbell pull exercises will recruit the muscles of the latissimus dorsi, rhomboids, posterior deltoid head, biceps brachii, erector spinae and trapezius in varying degrees of intensity. It can be done in two ways that vary on the distance of the grip on the barbell. Clasp the bands in both hands and hold them against your chest. Single-Leg Stability Ball Curl: 3 x 12 per side. Incline Bench Dumbbell Shrug. Mini band overhead reach. You don’t need rhomboid isolation exercises. The pull-up is an upper-body strength exercise that targets your back and bicep. Shrug Dips. Stand up tall, with good posture. Perform a wide-grip. Compound. Trap Bar Deadlift. However, this exercise tends to be performed with more reps, 12+. Rhomboids. There are two pairs of rhomboid muscles – major and minor – and both are working during lat pulldowns. Perform 3 sets of 10 repetitions provided the exercise is pain free. 08-13-2019, 02:31 PM #3. Keep your front heel pressed firmly into the floor. Note: The primary reason people do front delt isolation exercises is for hypertrophy purposes (aesthetics and definition), as overall strength should be taken care of with the big pressing movements. There are also secondary muscles trained with this exercise. g. You can do single-arm dumbbell rows with moderate weights and strict form or go heavier and. Flexion in the prone position provided the best UT/LT ratio with a fairly high %MVIC of the LT, indicating isolation of the LT in comparison to the UT. Inhale and slowly return the weights to your starting position, following the same arch path. This is an isolation exercise because movement only occurs at your shoulder joints, and your biceps are not involved. Specifically, the exercise requires the lats and rhomboids to work as the primary movers, however, the trapezius and biceps help to assist with the pulling movement. This is also a unilateral movement, where you are training each side of the back by itself. Hip Thrusts: The hip thrust is about as glute-centric as a compound movement gets and is probably the best exercise for gluteus maximus (if I had to pick a favorite). Lying L Sit. 💪 PROGRAMS: Wrist Roller. Most decent back workouts will already hit the traps a bit, but if you want optimal gains you'll prob have to incorporate some isolation. Rhomboids: Located in the mid-upper back region, these muscles are responsible for the stability of the scapula (shoulder blades) and shoulder girdle. A typical workout ignores the rhomboids. Place your arms at 90 degrees to your side, and palms facing downwards. Kettlebell deadlift. Injury. Take the bar overhead with a wide grip, facing forwards with your back and core engaged. Barbell Squat. Here are the best anterior shoulder isolation exercises: 1. Isolation exercises do have a place, though. T-bar row. I have been trying to hit this area with seated cable row, but with limited success. 5 shoulder-widths apart, so they form a Y-shape. The multi-joint exercise will help build muscle, whereas. So, definitely focus on the scapular retraction when doing exercises like lat pull downs or pull ups. So, if we are to narrow down the best exercises for latissimus dorsi, they would be: Pull Ups/Chin Ups (Weighted If possible) Underhand Bent Over Rows. Cable Y Raise. There is another exercise you can use to work your lats on a lat pulldown machine, namely straight arm pulldowns. rhomboideus, parallelogram ; major, larger ; minor, smaller. Straight arm pulldowns are among the best exercises for your shoulders. Starting on your left. To make things a little harder, try. While the side delts are often specifically targeted with isolation exercises such as lateral raises. Isolation exercises are where you can treat each muscle group like a guitar solo. Straight arm pulldowns are one of the few lat isolation exercises and are ideal for. Stack your hands under. It also will allow your shoulders to retract a bit due to the angle, making it a good rhomboids exercise, in addition to working the traps. While maintaining an upright torso, touch your heels with your hands. Trapezius stretches should not be done in isolation. Power shrugs:. This doesn’t make them any better or. The major back muscles include the latissimus dorsi, trapezius (with an upper, middle, and lower portion), rhomboids, scapular elevators and depressors, and spinal extensor and rotator muscles. Latissimus dorsi: These are the muscles just below the armpits that run down both sides of the back. The seated row is easy to learn. Maintain a soft bend in your elbows. Cable Seated Rows. Begin with compound movements like pull-ups or lat pulldowns that require more strength and energy, followed by isolation exercises such as face pulls. It can also help improve posture and increase upper body strength. In addition, it takes the lower back and hips out of the movement, which can help prevent injury. This means that it specifically targets one muscle group. Kyphosis is a postural condition that affects the upper back and neck. Brace your core, keep your back straight, and try not to twist to the side. Extend your right leg slightly behind you, keeping your foot on the floor for support. Clasp one hand on top of your other hand. Rhomboids: Located in the mid-upper back region, these muscles are responsible for the stability of the scapula (shoulder blades) and shoulder girdle. Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Frank Wen demonstrates some very simple exercises you can do with a resistance band to help reduce and control pain. Trap Bar Deadlift. The Push: Trains the pressing muscles of the chest, triceps, and shoulders. #2 Upper Body Pulling Exercises: The upper body pulling exercises train the muscles of your back as well as the biceps. Standard abs isolation exercises do not usually have this benefit. your shoulders, and keep your neck in a neutral position. Join Date: Jan 2004 Posts: 23 Rep Power: 0. They’re also often referred to as antagonistic muscle groups or antagonist pairs. Band pull-aparts are a great way to build strength and stability in the rhomboids and are one of the best upper back workouts for the muscle group. 22) Band Pallof Press. In this article, I’ll discuss what the spinal erectors are, the benefits of training them, and how to. Prone Y Raise. A special ‘trap day’ may be a bit of an exaggeration, but it can’t hurt to add an extra exercise for your middle and lower traps to your back training. At the moment I have relatively good lat, lower back and rear delt development, but terrible mid back (lower trap and rhomboid) size. Lying Leg Curl : 3 x 10. Cable Y Raise. The internal oblique (L. Exercises » Rhomboid Isolation; Results 1 to 5 of 5 Thread: Rhomboid Isolation. The following exercises are all targeted at the rhomboids amongst other muscles: Scapula Arm lifts; 1-arm Rows; Rear Delt cable pulls; T-lifts on a gym ball or bench; All exercises should be done with tolerable pain at max. They’re located across and between your scapulae or shoulder blades. Because it targets such small muscles, this exercise is usually. Working as a group, they pull your shoulder blades together. Pushups. Inhale as you reach up and across your body (like you were pulling a sword from a sheath) You should end with your arm fully extended at about a 45° angle. Pick an appropriate weight and aim for 3 sets of 15-20 repetitions, controlling the movement. A plethora of different serratus anterior exercises will be demonstrated throughout this article to help improve your shoulder health! Strengthen Your Wings - aka Serratus Anterior Explosively extend your hips, driving your elbows up, keeping the bar close to your body. Why: The band pallof press works the core anti-rotationally. Standing Back Fly. The exercises may be suggested for a condition or for rehabilitation. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Squat down and hinge your hips back, while keeping the other leg off the floor. Tip: Since this is an isolation exercise, use it as a finisher on your big pull-up and deadlift days, aiming for 4 sets of 8-12 reps to squeeze as much blood as possible into those big back muscles. If you do a good job of training your back, it’s unlikely they’ll fall behind. How To Perform A Barbell Shrug?Physioball Scapular Exercises Bring shoulders back and down . Face Pull Exercise Muscles Worked Details. There are many exercises for the best teres major. ReferencesGet a full stretch in the extended position of this exercise by allowing your lats to stretch forward. The deadlift is performed by lifting a weight off of the floor until fully upright. Rhomboids, trapezius, and lats build mass and strength to make this delt exercise a nice all-rounder for upper body growth. Look over one shoulder, and pause briefly. The mass building exercises mentioned above should form the basis of a chest workout, to build the muscles to their fullest extent. The bent over fly is technically an isolation exercise because it works around a single shoulder joint. Because most movements have two phases to them, opposing muscle groups work together to perform both phases. You can build functional strength by performing just a few key exercises. 4. If you train for CrossFit, your biceps need to adequately assist you during exercises like pull-ups, rope climbs, on the rowing machine, and so on. Visible symptoms of kyphosis include a curved upper back, rounded shoulders, protracted shoulder blades. Keep your left elbow straight. . The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. Alternative to Lunges for Knee Pain. Rhomboid (Back muscles) Abs; All the muscles in your chest, shoulders, and arms are engaged in order for you to lift the weight over your head. Here are 10 of the best compound bicep exercises to build muscle mass and strength. This list includes exercises you can do with a barbell, dumbbells, machines, or your body weight. The point of the humble row is to engage the rear delts and traps more by having our elbows out to the side, similar to a wide-grip seated row. The Pull: Trains the back muscles of the rhomboids, lower traps, lattisimus dorsi, and the biceps. Press straight up until your arms are fully extended. The rhomboid major and minor (L. Barbell rows are one of the most essential exercises in any pull. Pull-up. 5. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. Also see General Back exercises. It involves hinging forward and moving your arms in a manner that looks similar to flying—hence the name. Rather, it should be incorporated into an exercise program primarily filled with compound moves. Inverted barbell rows. Rear Pull-up. Located between your scapulae or shoulder blades, the rhomboids work with the mid-traps to pull your shoulders back and together. trapezius; rhomboids; The following compound exercise effectively loads back muscles and burns more calories than isolated exercises. 3. To make things a little harder, try. these simple and effective shoulder isolation movements are a perfect accompaniment to a mentally challenging day. After a minute, push hard into the. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. Lift the dumbbell to your chest, using your shoulders and back to drive the motion and keep your chest still. Lower neck and upper back (rhomboid) stretch. Let your arms hang. Upward Phase. While heavy weight with low reps enhances strength, high reps with light weight improve muscle endurance. Rhomboids . Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. Slowly press the band. Start each exercise slowly. Ensure that the band is level with your chest. Due to the narrower base of support, you’ll get. 1. Pull-ups are classic upper back exercises that work the rhomboids and rear delts. Grip as tightly as possible. This is probably the most well-known rear delt machine isolation exercise that is performed in most gyms around the world. Hold for 15-30 seconds, and then swap sides. While this move alone won’t cure the detriments of slouching, it will help strengthen the rear deltoid, rhomboids, and middle fibers of the trapezius (the ones that aid in scapular retraction). 13. The rhomboid minor. 9 Best Teres Major Exercises. 1. In This Exercise:. Best Back Exercises. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Dumbbell Shrug · 3. Herbst says, “Strong middle back muscles, like the rhomboids and the middle trapezius, help women maintain proper posture, bringing the. Reverse Shrugs. Squat, bench, and deadlift (which are collectively called the "power lifts" because they are the competition lifts in the sport of powerlifting) are examples of compound movements,. Closed kinetic chain exercise (CKCE) corresponds closely with the exercises classified as Multiple- joint exercises. “The rhomboids don’t work in isolation, but they’re part of the whole story of scapular control,” says Ryan Chow, DPT, a physical therapist at Reload Physical Therapy in New York. Start with palms facing you, and the dumbbell handles are to the side of your mid-chest with the dumbbells at a 45-degree angle. You can use momentum with Kroc rows (which allows for heavier weight). Hold for 5 seconds. The dumbbell row is a classic compound exercise that shares quite a few form mechanics with the cable face pull, alongside other similarities such as significant muscular activation of the posterior deltoid, trapezius and rhomboid muscle groups. The back contains dozens of muscles that perform all manner of trunk and upper limb movements. If you want to improve your shoulder flexibility and strength, Here is the list of some 9 Best Teres Major Exercises. Strengthens: Posterior Deltoids, Rhomboids, Middle Trapezius, Infraspinatus, Teres Minor. 1. Rhomboids, as the two exercises in this post show, can move the shoulder blade toward the spine. The dumbbell shrug is a closed kinetic chain isolation exercise primarily focusing on the trapezius muscles located atop the back and shoulders. Step 2. Loss of shoulder flexion and abduction; Winging may be. Rhomboids – two small muscles in the middle of the upper back whose role is to raise,. Katherine McCarty shows us how to strengthen the rhomboids with exercise 4 and 5 of the 7-Point Posture Program. Pull-ups are a potent upper-body exercise that works several muscles including the latissimus dorsi, biceps, and rhomboids. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. There is a pivot point preventing you from having total control. the lower end of the scale is best for compound exercises. Then slowly lower your arms to the start position. Lower your hand back to your shoulder and repeat. The 5 biceps exercises are isolation exercises. The prone rear delt dumbbell fly, or prone dumbbell reverse fly, is a great dumbbell isolation exercise for your rear delts, rhomboids, and mid traps. Single-Arm Dumbbell Row: 4×10-12. Once you train your quad muscles with a few of the quadriceps exercises on this list, you’ll never skip leg day again. The rhomboids are situated between the shoulder blades and play a crucial role in scapular retraction. During this exercise, movement occurs at multiple levels involving muscular. Serratus anterior activation improves protraction and flexion of the shoulder muscles for improved scapular stabilization and thoracic spine mobility. Engage your core, depress your shoulders, and retract your head. There are lots of rhomboid strengthening exercises that target the back and upper body. It’s like a golf ball sitting on a tee. Press the bar up and slightly forward, leaning into the movement. There is a pivot point preventing you from having total control. Extend your arms by your sides and press your palms into the floor. Pause for a. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Working out your shoulders and back with weights. Adding the reverse pec deck fly to your training regimen entails the following advantages: 1. 8. If you are looking to strengthen the rhomboid muscle of the upper back and add massive muscle to the upper back region, then bent over dumbbell rows is the best exercise. Muscles Worked: Lats, traps, rhomboids, biceps, and core. The solution: The reverse fly. The fluffy functional training gurus lose sleep over the functionality and activation of the lower trap in isolation, while many lifters are working towards upper to mid-trap hypertrophy to achieve the power look. You can do single-arm dumbbell rows with moderate weights and strict form or go heavier and looser with Kroc rows. How to do bent over rows with proper form. Rhomboid muscle electromyography activity during 3 different manual muscle tests. Cable Back Extensions. Exhale, and lift the dumbbells out in a wide arch sideways. Squeeze your shoulder blades together. Face pulls also serve the same purpose as a band pull-apart. 6. While there is nothing inherently wrong with isolation exercises, when it comes to building a thicker, broader back, compound movements are best. 7. Repeat for reps. Pause at the top, squeezing your back and shoulder muscles. Working out your shoulders and back with weights. Although it targets the back, a cable pullover uses the action of shoulder extension to move the shoulders to reach the target muscle. Start each exercise slowly. shoulder press on 60-75° incline). Day 2 – Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. You will be in the same incline position and can focus on each side separately. The upper end of the rhomboids sit relatively high on the back; almost in the middle of the back at. 6. Suspension trainer Y Raise. The rhomboid is there to simply retract your shoulder blades. Latissimus dorsi: These are the muscles just below the armpits that run down both sides of the back. Barbell Upright Row. Rhomboids. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. How to do it: Lay chest down on an incline bench Use a steep angle to target the traps and rhomboids Hold. lunge/split squat/step up. In contrast, the higher end is more suitable for isolation or single-joint movements. Strengthening exercises for the levator scapulae can help reverse or prevent postural problems associated with weakness in the muscle, including kyphosis. Because your rhomboids work during scapular retraction and stabilization, having strong rhomboids. Bent-knee self-assisted soleus stretch. Inhale, then raise the dumbbells back and outward in a circular motion until your hands are in line with your head. Muscles targeted: Latissimus dorsi, trapezius, rhomboids, core. Press hard into the wall by leaning your hips forward. The rear lateral raise isolates your rear deltoid. Rhomboids. Repeat on the opposite side. You’ll need to choose a lower load that can be performed with a minimum of 8 reps. You will be told when to start these exercises and which ones will work best for you. In case a patient experiences an increase in pain, pain levels should settle to starting levels within 24. In contrast, isolation exercises only train a single muscle group at a time. For dialing in your hamstring strength, focus on a tight and controlled eccentric portion. Rhomboids Too much weight can be a deal-breaker for the rhomboids, leading to too much trapezius involvement. Isolation of the Traps. They should be parallel to the ground. Gently reach out so that you feel your shoulder blades stretching away from each other. Exercise #5: T-Bar Rows: T-bar rows add thickness to your upper back by targeting the middle and lower traps, rhomboids, and lats. Face Pulls: 3 sets x 10-15 reps. There are many other variations of biceps curls, such as drag curls and concentration curls, that also work well. Massage the ball over a one to two inch area. Each scapular retractor muscle's isolation ratio was calculated using the following formula 6): isolation ratio (%) = rhomboid or MT or LT / (rhomboid + MT + LT) × 100%. Band Pull-Aparts. Choose 1-2 exercises and perform 1-2 sets of 12-16 reps. I was surprised myself that pull-ups weren't one of the best exercises. doi: 10. 1. Lying Leg Curl : 3 x 10. Pause and contract your shoulders at the top of every shoulder raise exercise. e. Pro tip: Do not focus on the amount of weight you lift;. Let the arm dangle off the side of the bed. This is meant to treat Rhomboid pain holistically. Focus on the retraction of the scapula during this exercise to generate this movement. It works the traps, rhomboids, and rear delts. The use of the back extension machine is controversial, as poor technique can result in an injury. A good pull day workout routine includes upper body pulling exercises to develop your back and bicep muscles for strength and/or size. This move is especially helpful in rhomboid workouts for beginners. The mid-back muscles are important for maintaining good posture because when your middle back muscles are weak, your shoulder blades tend to roll forward and apart, resulting in the shoulders hunching forward, the chest. At the moment I have relatively good lat, lower back and rear delt development, but terrible mid back (lower trap and rhomboid) size. Stand with your legs shoulder-width apart. slide 1 of 6 slide 1 of 6, Lower neck and upper back (rhomboid) stretch, Sit in a firm chair, or stand tall. Dumbbell Shrug: 3 sets x 12 reps. Compound exercises, such as squats, deadlifts, and bench press, are often praised for their ability to work multiple muscle groups at once and provide a full body workout. prone external rotation, dumbbell side-lying external rotation). "lats. Sit or stand with good posture. Introduction. Face pulls are a very useful exercise for better. Repeat for the desired number of repetitions. An excellent infraspinatus isolation exercise with a relatively low level of impact, the dumbbell standing external rotation is more often seen in late-stage physical rehabilitation of rotator cuff injuries, rather than bodybuilding or athletic training. scaption with external rotation 14. This is starting position. Since it is questionable as to whether compound shoulder exercises (e. Lateral Raises. These muscles include: the posterior shoulders, the rhomboids, the trapezius, the lats; and the biceps; The upper body pull can also be sub-classified into a horizontal pull and a vertical pull. Targeted muscles – lats, teres major, and rhomboidsFind the best exercises with our Exercise Guides and build your perfect workout. In this video Dr. Lift your arm over your head. Also referred to as bent-over rows, barbell rows are among one of the most effective mass and strength builders of the upper back and biceps muscles – recruiting the latissimus dorsi, posterior deltoid head, rhomboids and mid-trapezius to a significant level. Exhale while you slowly lower the dumbbells back to the starting position. 11. Ease off the exercises if you start to have pain. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Many trainers forget the T-bar row is technically a machine movement. Rhomboids . It targets one muscle group and can effectively sculpt the traps than any other compound exercise. In fact, this simple exercise has been shown to produce higher muscle activity. Banded Diagonals x 2-3 sets of 10-15 reps each way. e. All Exercises-> Rhomboids (1) - Isolation (12) - Compound (3) - Dumbbell (1) - Barbell (4) - Cable (1) - Ball (3) - Machine: Exercises. The rotator cuff is composed of 4 muscles – the infraspinatus, teres minor, supraspinatus, and subscapularis. The lack of an external stability demand, or a complicated technique to learn, make the reverse pec deck highly versatile. It seems that with these exercises I should have some middle back development probably my technique is not correct. Keep the lower leg off the floor and engage your glutes and hold for time or breath. There aren’t any true rhomboid isolation exercises since they work in conjunction with so many other muscles of. Rear-delt isolation work still belongs at the end: If you train rear delts with back, add single-joint rear-delt moves after you're done all your multijoint back exercises, just like you would on shoulder day. Repeat 10 times. Barbell Front Raise. Use one forearm to cushion your forehead so that the neck can be relaxed during this exercise. This being said that this cable rear delt fly is almost exclusively used as an exercise move to increase muscle hypertrophy. Indeed, the strengthening workout improves your scapular motion as well as rhomboids. Wide-Grip Row. Whether you "need to" depends on how big you want your traps to be and how happy you are with how your traps are developing now. Intermediate or Advanced . These muscles create dynamic stability at the glenohumeral joint. Military press . 2. In contrast, isolation exercises only train a single muscle group at a time. Barbell Shrugs · 2. The rhomboids connect your scapulae to your thoracic spine. So, the best way to train your rhomboid is to use light. As the barbell bench press is an horizontal pushing exercise, you will build mass and strength in your chest. Neutral Grip. Lift the weights, gripping them tightly, and keep your neck in a neutral position by gazing straight ahead. The purpose of this compound exercise is to work your rear deltoid muscles or posterior deltoids that are on the backside of your shoulders. Incline Bench Press. Read more: How To Do Seated Cable Row. Isolation of the Traps. ) DUMBBELL DEAD ROW.