Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.
Heavy bent-over dumbbell or barbell rows are still best for building an impressive back, but the rhomboid pulldown is a great finishing exercise for adding more volume without taxing you as much as the bigger movements.
Use a V-bar or close grip attachment and pull down to your sternum while flaring your elbows out at a 90-degree angle. Keep your trunk stable to prevent excessive rocking.
Those guys who think planks and Bosu Ball triceps kickbacks are giving their core a good workout are poor, pathetic slobs. If you really want to work the core, you've got to raise the weight over your head.
Need to shock your muscles into new growth? Need to make that personal trainer with the oversized head and youth-sized Under Armour shirt drop his favorite baby blue dumbbell on his toe? Then this killer workout is for you.
You finished boozing it up over the holiday? Good. Cuz it's time to put what's left of your brain matter to use in understanding the nervous system and how utilizing it can make you stronger and better lookin'.