I see people doing rows constantly in the gym and rarely do I see people doing them correctly. Guys will try to compensate more weight by sacrificing form and then things like this happen.
Main thing I generally notice is the knee that is placed on the bench is often at a poor angle for their back. I can't count the amount of rounded backs I see on a daily basis and when training things like deads, rows etc its vital to make sure you keep a nice straight line to the back.
Like Unaffiliated said it could still simply be DOMS since you said you lifted heavier than you normally do. Its also possible you could have subluxated your back which is also pretty common and the middle back is a common target for getting subluxations. Give it a few more days to see if it subsides, take it easy with the lifting so as to not make it worse and hold off on training back until it's gone.
If it doesn't subside over the next week then 2 things I suggest is 1 go see a chiropractor, if you do indeed have a subluxation then they can completely fix it. Or, get yourself a foam roller and basically lie on it and go back and forth, it's a great way to stretch and relieve back pain.
That's why I don't do dumbbell rows. I just feel like I can never get the correct form (feels awkward) and for some reason I get shoulder and elbow pain in the arm used to hold the form (non-dumbbell arm).
Switching gyms in early April when I can. Found a new gym that has a really cool agility room with turf and a bunch of cool toys in there to play with. Things like one of those massive tires, the sled weights, cone drills, etc. Have you typical modern weight lifting equipement, but also have a cool old school olympic weight room. Only thing I wish they had was a lap pool of some sort. Oh well, at least they have a sauna. That will be taken advantage of.
Just saying bro, it's all about bf%. Do more cardio, do more super sets, do more core, do more high reps, play sports and you'll look "leaner". There. Do bodyweight exercises ... pushups burpees, pushup - pullup burpees, box jumps, box jump pushup burpees, plyometrics, sprints .... anything with more cardio/endurance. You'll look cut and lean because you shed a bunch of bf%, you won't be gaining much muscle there though. You can just get on a diet and look leaner.
Many, many people have asked the same type of question before.
The bottom link is a thread from bodybuilding.com, and is a discussion between PTs in the PT forum. It seems the website is not allowed to be linked, so mods feel free to delete. I think it's the best of all the links, though, so hopefully you don't feel it needs to be chopped.
I'll give vaseline a try next time. I've tried band-aids before but they don't stay on great. I was hoping that there was some shirt I could wear that wouldn't cause this to happen.
For what it's worth vaseline didn't work for me, and I put a ton on. That, and it stained one of my favorite shirts that I refuse to where because no matter how many times I wish it... I still have to lactating stains on my nips.
I wear a super tight undershirt for my runs, and usually good to go unless I go 10+ miles. I'd suggest bandaids, and then taping them. Bandaids on their own for me just fall off eventually from the moisture.
Gah, I'm an idiot.... just realized I've been breaking my diet the past few days.
Long story short, I correctly read a soup I've been having regularly as of late due to a bad cold as having 8 carbs.... but neglected to notice what I thought was only a single serving was actually 2.5 servings (i.e. 20 carbs).
Probably going to be my first no-weight loss week because of it....