How do you isolate rhomboids?
How do you target the rhomboid major?
The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row.
What do strong rhomboids do?
Functionally, the rhomboid muscles retract, elevate and rotate the scapula. They also protract the medial border of the scapula, keeping it in position at the posterior thoracic wall.