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: Unlike lat training which focuses on driving elbows down, upper back training requires you to actively pull your shoulder blades together and your elbows behind your body.

: Using a wider grip or flared elbows typically shifts the focus from the lats to the upper back muscles like the rhomboids and mid-traps. Essential Upper Back Exercises Top Back

: Incorporate a mix of horizontal pulls (rows), vertical pulls (pull-ups/downs), and isolation movements for the rear deltoids and traps. : Unlike lat training which focuses on driving

Based on expert recommendations from Harvard Health and Gold's Gym , here are the top movements: How To Grow A Bigger Back (The Complete Guide) vertical pulls (pull-ups/downs)