What would be the best exercise to develop the muscles between the scapula. I have tried all rowing movements but nothing works well. It seems that T-bar rows hit that area well but they cause pain in my knee so I have to avoid them. I am doing chest supported rows but don’t get the same benefit. Is there a trick or one exercise which I need to prioritize.
I am 225 lbs at 6ft 2. I have been lifting for more than 5 years with the 5x5 model.