Weak lats, struggling to use them

So ive been trying to strengthen my lats as ive done wayy too much bench press while neglecting back workouts, and now im struggling to lift weight using my lats.
i've been doing 1 arm rows with thera band and can feel that my lats are weak and jerky, and arent puling the whole weight against the resistance. Ive strengthened my lower traps and serratus anterior and im sure my scapular setting is fine and its just that the lats are stretched and weak. Is there any excercises you could recomend to get the lats isolated and get them activated again so i can do rows successfully?

Thanks any answers will be greatly appreciated