Here's a new exercise for you to try, the supine hookly pull down/row with neutral grip:
Try performing this exercise as follows:
Ramp up sets: 2x12 (30 second rest in between)*
Working sets: 3x12 (30 second rest in between)**
Supine (on your back), knees bent, with feet placed hip width apart, with core engaged. Reach forward, allowing elbows to straighten. Pull elbow back toward torso, squeezing shoulder blades when upper arm is in line with torso. Maintain tension throughout the movement.
*Ramp Sets: LIGHT weight to warm up the muscles, the movement pattern, and insure pain free smooth technique of the movement.
**Working Sets: Moderate progressing to Heavy weight, should be a challenge to finish the last 2 reps but while maintaining PAIN FREE, CORRECT TECHNIQUE.
***Can also be done with a heavy resistance tubing or cable weight free swing arm set up.
Alternative Pattern (do this once a week out of your sets in place of the above):
After performing Ramp up sets: Row with both as above, but Release with 1 arm.
Next Rep, release with the opposite arm (1 Rep = Row then Right Release, Row then Left Release)
Perform 10 reps, 3 sets