How to Grow Your Back Muscles (Especially Your Lats Bra-Line Area) ❌ Don’t do this 👇🏻 Bent-over rows with a pronated grip flared elbows When your palms face down and your elbows flare outward, you shift tension into your rear delts (back of your shoulders), not your lats & bra line. Great exercise — but not for building that sleek mid-back shape. ✅ Do this instead 👇🏻 Bent-over rows with a neutral grip (palms facing each other) elbows tight to your ribcage This activates: • Lats • Teres Major