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Your rhomboids are a muscle in your back that pull your scapula (shoulder blades) together. The motion of Scapular Retraction (video) directly works this muscle group, strengthening the back and, when done properly, improving ones posture. Utilize free weights in this exercise, and make sure that as you lean forward you do not round your lower back. If needed, perform a few repetitions, stand back up, then again get into the lower position to give your low back a rest if it is too difficult to perform.
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