And for performing rows for posture, a lot of therapists have patient perform them with their palms down to prevent impingement. It is kind of difficult to explain on here, but if you perform rows for something like posture you can actually totally isolate the muscles in the back. We always use the cable systems that are together, have arms at shoulder height and kind of pull back at an angle. This just isolated the lats, rhomboids, and erector spinae which is a postural muscle and prevents the bicep from firing. You have to really play around with it a bit and feel if your bicep is contracting or not. Just something worth trying if you really want to isolate those muscles and not compensate with your biceps and all.