Quote Originally Posted by pebble View Post
Pronate your grip for almost all horizontal pulling exercises for a while. Utilize smaller movements like face pulls, and reverse fly (but make sure you are either perfectly vertical or horizontal depending on what modality you use). Specifically for below the scapula try doing Y's while actively depressing the scapula. You need to use a light weight, something that you do not really struggle with until you learn how to activate your lower traps without compensating with any other muscles (usually the upper traps).

And a quick question: Do you tend to get a lot of bicep work when doing most of your back exercises (read: do you feel it in your arms more than your back)?
Yes my bicepts do get a good amount of the work but I believe it is because I wasnt using good form. I've been doing face pulls and other accessory work with lighter weight and I seem to be sore right in scapula area. I just needed to drop the weight and focus on form.