Rhomboids

Meaning "like a rhombus" due to its shape, the rhomboid is a muscle which is situated in the centre of the back and is recruited during the retraction of the scapula. Rowing exercises are particularly effective at stimulating the rhomboid due to the scapula retraction during the movement, therefore it is clear the rhomboids will receive effective stimulus from most back workouts.

Including a rowing variation within your back workout, such as a barbell row or a dumbbell row, will target the rhomboids and other additional back muscles.

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

Rhomboids courtesy of Fitness Uncovered - Bodybuilding & Fitness

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