Personally, I like to do single arm rows to get that stretch, I do the assisted t-bar row machine that you put freeweights on because it ensures that you keep strict form and squeeze your lats and I do pull downs with the straight bar attachment because it makes you stretch to get full range of motion(make sure during every rep, the bar touches your chest).
Also, I don't speed through reps, I try to feel the muscle work each rep. I don't focus on how many seconds I keep the muscle under stress but I focus on the feel. What ever speed you can feel the muscle working is the tempo you should keep.