My big thing on anything back related is to ‘pretend’ you have no hands or forearms. Pretend you have hooks hanging from your elbows. Takes a little time to get down, but it worked well for me. THE only good tip I ever got out of Flex magazine, lol.
Also, try not to go too heavy. On bent over rows I was an ass originally, as I had a terribly weak back and horrendous posture. Coupled with my shoulder injury, I was fucked. I was 3/4’s of the way upright doing them.
Stay bent over, and make sure the bar comes all the way down to the floor. If the plates don’t touch, don’t count the rep. Then utilize the hook gimmick, and start the movement by fully retracting the shoulder blades. At the midrange, pause for a 1 second count. You should be pretending like someone is placing an ice cube on your upper back right there.
I had to start with really light weight (read 45 lbs) and high reps to get this down, and went up weight and down reps every 2 to 3 weeks after, but my scapular retractors are strong now, and I can feel all my back exercises very well.
Didn’t mean to run on, but back exercises have ALWAYS been my worst, and I’m now at the point where they’re some of my strongest exercises/contractions. Give this stuff a try and see how it goes for you.