Torn Rhomboid

You more than likely have scar tissue built up which may be compromising some of your motion and possibly contributing to some of the popping despite the lighter weight. Try having someone do some deep tissue mobilization on the affected area and see if that helps. You can you tube rhomboid deep tissue to see what I mean.

It would probably be a good idea to start off with a lighther weight or utilize a lighter color thera band /tubing. Also was wondering if it was a complete or partial tear of the rhomboid?

2 years ago I cracked my shoulder blade and tore my rhomboid minor falling off of my mountain bike. I had issues with major swelling and had to go on steroids(the swelling was cutting off a nerve that was causing my face, arm and back to fall asleep). I did not need surgery but no MRI was given- you could see a lump under my skin where the muscle curled up. It took over a year and then some acupuncture to get rid of the pain just from lifting anything 15-20lbs. I now don't have issues with pain except for occasional overuse. I was back to riding regularly about 8 weeks after the injury (I kept it in a sling for 3 weeks and favored it for the rest of the time) and have been riding regularly since then. I've decided to start trying to build up my upper back and arm muscles to help me with my biking skills. However, when I started doing some arm exercises (bent over dumbbell rows) with 10 lbs of weight, my shoulder (towards the inner side, where the rhomboid connects) started popping insanely crazy. I could feel it and hear it. I stopped after 8 reps and am a little scared to start back up. It didn't hurt but it wasn't really comfortable either. Any recommendations about proceeding? BTW, I couldn't afford PT so I never got any exercises after the injury to help rebuild strength. Any help would be appreciated. Thanks!!!!