Tip: Hit Your Upper Back & Lats with Duel Cable Rows
Many lifters have a hard time "feeling" the muscles in their upper backs and lats. They can't contract them very well. Because of this, they end up training biceps more than back during back exercises. This exercise can help, and it can build some serious muscle.
Set up a high-incline bench in front of a cable crossover machine.
Keep the elbows slightly bent and perform rows, squeezing and holding at the top. The upper back responds very well to pauses at the contracted portion of each rep. Pull toward the mid-line of the body.
To hit the mid-traps and rhomboids more, use a high-elbows position.