The rhomboid major muscle is located in the back region and helps keep the scapula, or shoulder blade, attached to the ribcage. It also rotates the scapula and retracts it towards the spinal column.

Pullups and heavy barbells aren't the only way to add muscle and strength to your lats and mid-back.

A: Get up against that wall again. Now place both balls in the same place as before (either side of your shoulder blades on either side of your spine). B: Next wrap your arms around your chest so ...