I’ve been lifting for about a year and a half now. When I started, I had no idea what the fuck I was doing, so I developed a few weird imbalances that I’ve had to deal with. One of those imbalances is disproportionately strong lats compared to lower/mid traps and rhomboids (because the only back exercises I used to do were pulldowns and vertical pullovers). I’ve been doing a fuck ton of rows to try to correct the imbalance, but it’s not working very well. 95% of the force is still coming from my lats because they are so much more powerful.
Here’s what I plan on doing:
Before each back day, do three or four sets of face pulls followed by three or four sets of bat wings on the cable machine (bat wings: http://www.T-Nation.com/free_online_article/most_recent/reawaken_your_rhomboids). Then I go into my rows. The idea is to hit my upper/mid traps and rhomboids with the face pulls and mid/lower traps and rhomboids with the bat wings. Obviously, I won’t be able to go very heavy because of the nature of the exercise, but hopefully my mid back will be activated enough it will actually start to fire during the rows.