Sounds pretty awesome & am glad you felt good with it 
i can’t visualise what you are doing though haha i think it’s my dumb brain, without photo or video i can’t put it all together. it’s sounds like you are getting into positions to have tension against external rotation ?
I did some chest supported rows last night & i had no pain & today i feel soreness in good places. i definitely think the stable scaps is a better all round approach than the retract pre pull
also found this cool video on lateral raises & external rotation
