My upper trapezius dominates over my middle and lower trapezius. Any ideas how to correct this?
I do cable pulls from shoulder height to my sides, thumbs upwards all the time.
The lower trap is responsible for scapular depression, stuff like like chin/pull ups,close grip pulldown.
A frauder friend of mine said to take the v pulldown attachment, sit almost vertical, slightly leaned and pull as if you are trying to touch your quads with elbows.
yates rows, high rows, just rows from unconventional angles. in the way of isolation: scapular retractions, look up kelso shrugs or kelso rows (same thing), shrugdowns, and you can do barbell "shrugs" slightly bent over too. many options. just look up the functions of the middle traps (traps II, traps III, and traps IV i think, just not trapezius I) and then actually perform that function specifically under load. it's not hard.
Stretch your upper traps and your pecs out before your workout. Get someone who knows what they are doing to look at your posture. I'm guessing you may have excessive kyphosis of the thoracic spine when your standing naturally. This looks like a rolled forward positioning of the shoulders with your head pushed forward rather than balanced on the top of the spine. Scapular retraction and depression exercises will activate your rhomboids which are probably under activated leading to your upper traps taking most of the work stabalising the shoulder leading to tightness and a domination over movement during the row. Long story short: maintain good posture through resistance exercise.