Feel Your Rhomboids, Finally
Most lifters rarely feel the individual regions of their back working. You may have never felt your mid-back experience excruciating tension. Let's change that so your rhomboids and mid-traps can grow thicker. Try this:
Cable Mid Back Pull-Aparts
Flare your elbows and squeeze your shoulder blades together at the end of each rep.
It's not quite a row and not quite a pulldown. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Cramping is normal if you're not used to this. Enjoy that.