 Hey everybody Lance Goyke here today. I want to discuss the rhomboids one of your upper back muscles during the pull-up and the chin-up Okay, so we're talking about the pull-up the overhand and the chin-up the underhand variation together because The rhomboid function is pretty similar here. It's not changing stuff a whole lot when I do these different variations The the there's two primary functions that the rhomboids are going to help here to recap the recap if you know or just teach you if you don't know the the shoulder blade is like this little triangle and This middle part here if this is my right one these pointer fingers that's where my Humorous bone comes in and then it swings down like this and then my thumbs here in the middle That's this middle bony part of the shoulder blade That part is where the rhomboids connect and then they go To the spine in the middle and then the spine goes to the next little rhomboid thingy or the Medial border of the scapula thingy and then I have two rhomboids right So that's that's one of them and if you watched our previous video We talked about those rhomboids in the row. That's the the primary thing that's going on there I'm bringing the shoulder blades back together Now I still do that in the pull-up and the chin up so it's important there But there's also another piece so the rhomboids aren't just these straight muscles that pull the the shoulder blades back together It would be so simple to explain if it were the case Instead they're actually If they're coming together, so I got my right rhomboid here and my left rhomboid here They come together on the spine and then they actually slope Downward yeah, I've got that right they slope downward until they hit the shoulder blade So when they bring the shoulder blades back together, they not only bring them back together, but they also Rotate them downward they rotate the shoulder downward looks like this Okay, so I get this little turn and this little slouching of my shoulders so that can put some Stress on the shoulder joint if I'm keeping that in a you know, we talked about this with the lat a little bit That's kind of what's going on when I keep my shoulder too low while I'm doing my row or my horizontal row I Limit the motion that's occurring at the shoulder And I start to get it from places that I don't want mainly I put too much stress on the joint Itself and I'm not moving the shoulder blade the base. That's the shoulder sitting in This is a complicated topic. We're gonna keep going So that downward sloping gets that downward rotation Now in the pull-up and the chin-up. It's very necessary. It's totally totally normal and totally Needed okay, so as I pull up like this, I don't want to keep my shoulder blades Upwardly rotated I want to use that downward rotation to finish that last piece of my pull down, okay? And so if I get that Even though this pull up this vertical pulling Exercise it's not a primarily Portraction kind of exercise even though the main function of this exercise is not to pull my shoulder blades back together though I need to do it It's not the main function I will still feel the rhomboids because they're helping me with that downward rotation as I pull down Okay, so I want to feel some of that upper upper back area as I pull down Okay, and you should feel a little squeeze in between your shoulder blades And if you're not feeling that you have to think why am I not feeling that maybe I'm sticking my chest out too far and I'm trying to get it Trying to get that squeeze from my arching my back instead of from moving my shoulder blades, so The reason I talk about this anatomy is one because I like it to Because I think sometimes it helps to be able to picture those things because then once you understand the movements that are Occuring and the muscles that are involved and you can kind of shoot for You know, what am I trying to feel? Oh, I need to get that little downward rotation at the bottom there Oh, yeah, now I now I can feel a little bit of those rhomboid muscles Turning on during my pull up and my chin up Hopefully that makes sense Hopefully that helps you out if it doesn't feel free to keep your thoughts to yourself But if it does help you out leave a comment below. Thank you