Rhomboids

The rhomboid minor originates from the C7-T1 cervical vertebrae and inserts on the medial border of the scapula. The rhomboid major originates from the T2-T5 thoracic vertebrae and inserts further down, also on the medial scapular border. Together, they form a pair that pulls the scapulae toward the spine and rotates them downward. They work in synergy with the middle trapezius to stabilize the scapulae during all arm movements.

The rhomboids activate in every exercise that requires scapular retraction: barbell rows, dumbbell rows, cable rows, face pulls. The emphasis on the rhomboids increases when you consciously squeeze the scapulae together at the end of the concentric phase of the row. If you pull the weight without thinking about scapular retraction, the lats do most of the work and the rhomboids stay understimulated.

Weak rhomboids are a frequent cause of unstable scapulae, protruded shoulders, and kyphotic posture. If you spend hours at a desk with your shoulders falling forward, your rhomboids are probably stretched and weak. Strengthening them doesn't require exotic exercises: just execute rows with intent, focusing on scapular retraction on every rep. Hold the contraction for one second at the end of the movement: that second is worth more than five extra kilos on the bar.