muscle to keep shoulder blades in place?
i figured id post in this section since you guys are the most knowledgeable. my problem is my shoulder blades dont rest flat and tight against my back. it gives me a kind of hunched over look. and then today when i was doing one arm dumbell rows i realized the shoulder blade on the opposite side of the arm i was rowing with, the shoulder blade pointed upwards. like it was completely out of place.
even when doing stuff like rows and other back exercises i have a hard time actually tensing them muscles (im pretty sure rhomboid?). and it feels like im not even hitting the spot
so what exercises can i do to hit that muscle to fix my shoulder blades?