 Hello everybody, Lance Goyki here. Today, we're going to have a little discussion about what exercise are you choosing to build your upper back? Now, we talk about rows a lot when we talk about the upper back because those are the muscles that are being involved in these rowing movements. But what I'd like, the point that I'd like to make today, spoiler alert, we're gonna do it right now, is sometimes a lower body exercise is a better solution for this problem. And maybe not a better solution, but definitely a necessary step if you wanna maximize your growth. Let me explain a little bit. So when I do the rows, I do get maximal fatigue in that area, but if I do a deadlift, so this kinda works for squats as well, but I think deadlifts is a better example. If I do a deadlift, I am maximally loading my arms. If I didn't have muscles to kind of hold my shoulder blades from falling forward more, my arms would fall off my body. They would rip right off, right? So these upper back muscles are highly, highly, highly important for lower body exercises very specifically the deadlift. So one of the best things that I tell people, one of the best training tools that I tell people who wanna get a big upper body is you got a deadlift and you got a deadlift heavy because if I can support 400 pounds, I'm gonna be a lot broader, I'm gonna look a lot bigger than if I can support 200 pounds, right? It's as simple as that. You know, the same principle goes for arm training, right? If I didn't have biceps to hold my arms out, they'd probably just fall right off when I'm doing my deadlift. So you want big biceps, get a big deadlift and you can do the other stuff, right? You can do curls, you could do rows, chin-ups, all that stuff works. But the easiest piece, the lowest hanging fruit, maybe it's a better way to say it, is do your lower body exercises and train them real hard, okay? Cause then you can train that, you know, you can do a lower body day where you're training your back and then you can just smash your back in rows maybe the next day or the day after, right? So think about that. You know, look at your programming very objectively. If you feel like you're not really getting the upper back gains, ask yourself if you're getting the deadlift gains that you need. And outside of that, just, you know, push yourself.