noob or not, the forum is to ask questions.
the bent over row should be performed by leading with the elbow. brace your core and lift the elbow to the ceiling. dont worry where you feel it.
the sub-scap (im assuming you mean this muscle) progresses through rows. I prefer bilateral movements for scap retraction. cressey and robertson have some great articles up, some on T-Nation, about scap retraction, mobility and stability. hope it helps
always remember that you arent helpless. asking questions is great if youve already done the research