My sport background is rowing. TBH I was and am a fairly mediocre rower (especially compared to a few of my friends), but I have rowed and have lifted so I may as well weigh in. I "started" rowing freshman year of HS, but really started my junior year and quickly found it to be a hugely positive force for me. Some stats for those who want to measure their e-peen vs. mine: I pulled a 6:45 as a lightweight in HS, only improved 7 seconds after becoming a heavyweight if you only count the 2ks that mattered, pulled a 6:29 2k the week after the season ended my sophomore year of college (and I was actually a lightweight for that too), and pulled 1.5 seconds off the lightweight WR for a 500m weighing 166lb. I noticed in high school that a lot of the fast people on my team had a background as multi-sport all around amazing athletes and that this included weights. The first time I really touched the weights was after JNT development camp (which I got invited to because of on the water results, my 2k sucked) my junior summer because a friend had flat-out told me I couldn't squat 315 ATG (he also explained what ATG was). I went ATG 135, 225, 315 and heard a slight pop in my knees that scared me away until the next summer. Senior year of HS I got a really bad back injury that has popped back up a few times throughout my time rowing. The next summer I got a coach at the gym/rehab place that had worked on my back injury and I learned that I basically just knew how to squat (as far as DL was concerned I only learned how to RDL), had great levers for it, and that my bench sucked. In college I had no lightweight option so I lifted more and ate more. If I was going to change something about what I did in college it would be to lift less, focus on the accessories that really worked for rowing (which for me were light slow-motion SLDL for erectors, banded dead bugs for abs, and front squat for upper back strength and bracing), spend more time doing steady state (less doing intervals), and do the rehab exercises I now know every day for the entirety of my time rowing. I would not recommend those who want to lift heavy weights start rowing as it is a fairly complex movement that takes a while to learn, prevents you from lifting heavy in the big 3 (unless you want an overuse injury), and if you want to be any good at it is a huge time commitment. It is extremely fun though. My current best lifts are a 420 squat (blaze it), 135 bench, 455 deadlift. My knee got injured recently so I can't squat comfortably for a bit so I've been working on my deadlift. Right now I am no longer rowing because I have way too much else on my plate (research, finding a job, multiple undergrad thesis-type things) to commit to rowing. I am thinking I will hop on the erg over winter break though, just to get my cardio back up to not sad levels.

P.S.: I would recommend doing door-frame upper pec stretches if your rhomboids are bothering you as they tend to get tight at the same time.