Hey guys,

So I've been training roughly 2.5-3 years made great gains and consider myself very knowledgable when it comes to training and diet but my only problem is my back i have a very weak mind muscle connection with my back especially with rows.

Lat pulldowns most the time i can get a good contraction but almost everything else I'm not feeling like i should I'm not sure if i may be performing rows incorrectly or if its just my mind muscle connection but i always feel the contraction in my traps.

Ive done the whole thinking of my hand as hooks and pulling from the elbows and although that helped with my lat pulldowns it hasn't done much for my rows.

My gym has a very limited and very shit amount of machines for back they have just the basic things like pull overs and lat pulldown and hyper extensions but beyond that have to use free weight & I'm not having problems with any other body part and just for clarification I'm also natural.

Any help or ideas would be appreciated,
Cheers