well i do deadlifts clearly barbell rows some straight leg deadlifts then il either do dumbell rows or a light military press and squeze my back out it works feel it and my upper back looks nice lol rep range tbh it changes how i feel going for about 8-10 atm i also do pre excust sets usely 2 for each movement works well i have to say as long as you keep form well and squeze the muscle hard works great