@confusedgirl98 So I actually just watched a video with Milo wolf and Mike Israteal discussing some of the new research regarding local mrv. Milo did mention he's putting together a study on systemic mrv as well.
@blondie977 T-bar row is the best one. It loads up the stretched position more heavily than the top position and it restricts your range of motion so you're always in the most productive range. If you can find a good way to do it with a chest support, that would be ideal.