Overall, I’ve been able to get my back to very good level of development but my lats and upper traps overshadow my rear delts and rhomboids/middle traps. I do a ton of heavy deadlifts and I’m pretty sure that’s the main culprit in this imbalance. I’ve been trying to bring my upper back (mainly my rear delts) up to par with the rest of my back, but the problem is during most rowing movements my lats tend to take over. I have found a high row machine in my gym that does a pretty good job of targeting my rear delts, but I figured some people here might have some good suggestions. I am hitting them with isolation exercises such as reverse flys, etc. but I also want to find a good heavy compound movement that targets them.
I’ve been focusing on trying to keep my elbows flared and rowing to my upper chest when doing free weight rows (both db and barbell) but it’s hard to maintain this form as it’s only natural for the stronger muscles to take over. Hopefully someone out there has a good idea I haven’t tried yet, otherwise I’ll just keep plugging away and hope they start catching up.