Pin those blades and bulletproof your posture.
Move from the shoulder blades, not the arms. Think back and down, not a shrug.
This strips the row down to its very last inch, the shoulder blades squeezing together against band resistance while the arms barely move. That isolation teaches scapular control, the ability to set and hold your blades, which quietly underwrites every row, press, and pull-up you do. The muscles between your shoulder blades finally get trained as the prime movers instead of the supporting cast.
A pull-apart sweeps the arms wide, this keeps the arms nearly still and moves only the shoulder blades. It is a smaller, stricter movement that targets blade control specifically.
Frequently, they are light enough for daily sets and work brilliantly before any upper-body session. Think of them as practice for the blade position your big lifts need.
You are shrugging instead of retracting. Set your shoulders down first, then think about pinching the blades back and slightly down, like tucking them into your back pockets.
