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Lift for building inner back muscles?

mountainman33 said:
Are talking lower traps and rhomboids?
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I believe the rhomboids!

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I mean they are there, but I want to be able to focus them specifically. And yes I'm working on my lats.. They are none existent. Haha. I do a lot of boxing hence the build of my back.
 
Overhand grip rows will help, but I would be focusing on overall back size first. Chin Ups, pull ups, and heavy heavy rows.
 
mikeault said:
Heavy deadlift
Heavy deadlift
Heavy deadlift
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I 2nd Mike and also would agree with the others on any heavy back work to build the entire back in unison.
Can I ask why you are so specific on say just a certain muscle?

Deads ie: BLDL, TBDL, PGDL, SLDL etc. (weight bearing especially), rowing, chinning, pull dwns, high pulls, shrugging, carries, plus stone or sand bag lifts, (can offer safer support with flexion and extension for rounding the entire back) vertical and horz. pulling build the entire torso core inner to outer.
 
PaulBlack said:
I 2nd Mike and also would agree with the others on any heavy back work to build the entire back in unison. Can I ask why you are so specific on say just a certain muscle? Deads ie: BLDL, TBDL, PGDL, SLDL etc. (weight bearing especially), rowing, chinning, pull dwns, high pulls, shrugging, carries, plus stone or sand bag lifts, (can offer safer support with flexion and extension for rounding the entire back) vertical and horz. pulling build the entire torso core inner to outer.
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I do dead lifts, but I hurt my back training the other day doing some takedowns. I will start do a lot of those once I feel ready again, probably next week sometime. Thanks for the input, I will definitely keep it in mind! And I just think it's a cool muscle to have big and was more curious on how to isolate it. But thanks again you guys have been super helpful!
 
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You get a big EVERYTHING from deadlifts. There's a reason it's called the king of lifts. Focus on your pulls. Rows, chins, and things like that should be assistance work.
 
elitemma said:
And I just think it's a cool muscle to have big and was more curious on how to isolate it.
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Okay, but IMO the entire developed back, is much much thicker, sexier and prettier than a standout smaller muscle. And to look to isolate one muscle back there, again IMO, sells short the other groups of larger muscles. And also, when trying to isolate a muscle, usually it has a lifter steering away from bigger heavier compound moves, that do more to strengthen and develop mass over the entire structure.
Lastly, using the compounds will help more in protecting the back in weaker areas, since one strengthens all the tie ins and powerizes the hips and back.
This is where I think using iso exercises, falls kinda short.
Ian's pic, is pretty motivating IMO.
 
PaulBlack said:
Okay, but IMO the entire developed back, is much much thicker, sexier and prettier than a standout smaller muscle. And to look to isolate one muscle back there, again IMO, sells short the other groups of larger muscles. And also, when trying to isolate a muscle, usually it has a lifter steering away from bigger heavier compound moves, that do more to strengthen and develop mass over the entire structure.
Lastly, using the compounds will help more in protecting the back in weaker areas, since one strengthens all the tie ins and powerizes the hips and back.
This is where I think using iso exercises, falls kinda short.
Ian's pic, is pretty motivating IMO.
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Agree completely. The body works as a unit. The back in that pic didn't come from iso work. I deadlift AT LEAST once a week, and when I train Strongman events on Sunday it's all back heavy, especially stones. Hit those deads man, and hit them heavy.
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after some heavy deads, do lots and lots of snatch grip deads. that stuff fries my back in all kinds of places.
 
Strongman Ian said:
YES! Excellent suggestion. Haven't done them in a while but they're intense.
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ill do them off blocks sometimes too. it hits things a bit different that way. a new one me and my group is trying is snatch grip romanian deads. you will be humbled by how little weight you use so its definitely an assistance movement.
 
elitemma said:
And I just think it's a cool muscle to have big...!
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Disregarding big compound movements in favor of iso work is what blew up my back in my early 20's. Aesthetic development is great, but not if it creates an imbalance in strength.

In addition to heavy deads (in light of your injury), consider some Olympic movements to work on your explosiveness. If you're body's accustomed to flinging heavy **** over your head, a double leg is a walk in the park.

-no need to bust my balls for saying "flinging **** over your head". lol
 
mikespe said:
Heavy T-Bar Rows are AWESOME!!!! But keep good form as the weight goes up
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Agreed

I also like to do wide grip pull ups to failure, rest 20 seconds then do underhand close grip to failure for a total of 3 sets

Doing a 5 sec negative on close grip rows and really squeezing your back then stretching it out good on the way down really kills my back. I love doing those
 
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