If I mention back training 99% of the guys will directly think of the lats. While lats are the biggest muscle group of your upper back(or your upper body for that matter) THEY'RE DEFINITELY NOT THE ONLY ONE.😉

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💡Full back development requires attention to details!✔

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💡If you want to maximize your upper back development there are 3 major muscle groups you need to concentrate on: 👉LATS✔

👉REAR DELTS✔

👉TRAPS(LOWER/MID)/RHOMBOIDS✔

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💡Lats are primarily fast-twitch dominant muscle and their fibers run vertically. Primary mechanical role of the lats is shoulder joint stabilization✔(not bringing elbow to the body like most experts preach❌). Based on EMG nothing beats pronated pull ups when it comes to lats activation. Rack pulls and deadlifts being close second. Make these the staple of your back training and add some rows and pulldowns to fully tap into lats muscle fibers.

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💡Rear delts are massively slow-twitch dominant which means chasing maximal metabolic fatigue(pump), tapping into higher rep range through extended time under tension is the way to go. TRAIN YOUR GODDAMN REAR DELTS DIRECTLY AND TRAIN'EM OFTEN.✔ They have extremely high recovery potential so you can virtually train'em every training. Seated rear delt flyes, bent-over flyes, face pulls, reverse cable crossovers.., your rear delts need direct work✔ and NO rows aren't enough!❌

When it comes to traps(mid/lower) and rhomboids they act as a scapular stabilization unit which means you activate them pretty much during every rowing and vertical pulling exercise BUT adding some direct work can add to overall development(horizontal shrugs, incline bench shrugs etc.). They are predominantly fast-twich dominant but since their cross-sectional surface is relatively small they react better to metabolic fatigue, higher rep work and concentrated intentional contraction.