Recently I switched to using one arm dumbbell rows as my main horizontal pulling movement. I did this because when doing rows I just cant get my back to active properly. I pull from my elbows, use a open grip, and try to pinch my shoulder blades together at the end of the movement. The next day I never experience any DOMS using light weight or heavy. I was starting to fear that I was not going nearly as much stimulation as my chest and would cause me to have unhealthy even growth.
Anyways, I pretty much was doing the one arm dumbbell rows the same was and was feeling it more in the biceps like usual. I decided it was practice that I needed. What I started doing is when I am at work or at home on the computer, or even sometimes when walking, I just make the rowing motion with one arm and practice activating the back muscles.
Now when I do the motion and concentrate on activating the muscle it activates alright, but with a unpleasant pain. I worked through this my last workout and my soreness has lasted about 4 days now. It isn't a regular type of soreness that makes you think, "damn I did a good workout". It is more of a tight, I need to be messaged soreness.
When I practice the motion it hurts. Its like there is no in between. I either go mostly biceps or I use a back that is flexing so hard it hurts.
This is so complicated to explain. If I haven't explained something good enough please ask.
Thanks for reading