im doing the seated cable row and seems like its working out more my lats than my middle back itself.. would it be better to go with the T-bar Row instead? or any other u might be doing..
Sure, train heavy, but don't forget to focus on getting a full contraction when doing rowing exercises.
In my experience, rows are one of the exercise types where strict form and really contracting makes a world of difference. I see people loading on to much weight and "bouncing" the bar (if it comes up that high) to the upper body (either with a rounded back or standing up straight - kind of a deadlift-b/o row hybrid) all the time...
Oh yeah, the question : strictly performed heavy b/o rows.
I get a a good response from cable rows in my middle back, but my upper body is around 50 - 70 degrees, rather than 90 degrees. I squeeze the middle back and hold at the top of the move. This hits that spot right between my lower shoulder blades hard. If I do 'em with my torso at 90 degrees it hits lats more.