Muscle rounds for back

[righty]

What's your fave back MRs??

I won't try to answer the rest of your post but fave back MRs - anything that's machine-based and super-safe to go daft b$st$rd mode at and, preferably, hard to cheat with.

So, seated rows with chest touching pad for all reps - if I need to lean back that's a cue that this is my first fail cluster set.

Smith BOR is another, making sure there's no leg-propelled momentum creeping in.

The only non-machine one I use regularly is weighted chins but no kipping reps.

Good old-fashioned drape yourself along a nearly flat bench and do dual dumbbell rows is another - I find these pretty brutal in the final cluster or two after the initial fail-caused drop.