Help with inner Back thickness!

panther5000 · 11-05-2006, 08:53 PM

Hey guys I am trying to increase the thickness of my inner back, what are the very best exercises for this???

zpnq · 11-06-2006, 02:03 AM

Deadlifts, Shrugs, all kinds of rows - seated, bent over , hammer grip, t-bar grip. Weighted Hyper-extensions.

Hope this helps.

raysmith · 11-06-2006, 03:09 AM

Db rows as an example. This allows you a greater range of motion to hit the middle back.

dave_p_91902 · 11-06-2006, 04:01 AM

In my experience, the absolute best exercise for your middle back is the Barbell Bent Over Row, and Behind the back shrugs preferrably on a smith machine to control the movement. Ronnie Coleman and Dorian Yates and many other BB's have made these two movements staples. The traps are a very large muscle and run pretty far down your back. Behind the back shrugs works this great. Deadlifts are also very good. When doing bent over rows, I'd reccomend pulling the weight up to your belly button and not bending over so far (Like Dorian Used to do).

Hope that helps. Keep your reps between 8-12, rest 2 minutes between sets minimum, try to keep time under tension for at least 30 seconds and go until failure on your last set. You should grow!

Hope this helps.

P.S. I've never done pull-ups or pull-downs for my back.

panther5000 · 11-06-2006, 05:55 AM

Quote:

Originally Posted by dave_p_91902

In my experience, the absolute best exercise for your middle back is the Barbell Bent Over Row, and Behind the back shrugs preferrably on a smith machine to control the movement. Ronnie Coleman and Dorian Yates and many other BB's have made these two movements staples. The traps are a very large muscle and run pretty far down your back. Behind the back shrugs works this great. Deadlifts are also very good. When doing bent over rows, I'd reccomend pulling the weight up to your belly button and not bending over so far (Like Dorian Used to do).

Hope that helps. Keep your reps between 8-12, rest 2 minutes between sets minimum, try to keep time under tension for at least 30 seconds and go until failure on your last set. You should grow!

Hope this helps.

P.S. I've never done pull-ups or pull-downs for my back.

Dave you know I just started doind bent rows since working out again because I has some major issues with my lower back. Now I have started. I also think I may have to do more for the traps like you said.
So behind the back shrugs? Ok, todays a back day Ill murder them!

dave_p_91902 · 11-06-2006, 07:26 AM

Yeah.. I actually didn't start doing "Behind the Back" shrugs until I watched Ronnie Coleman's "Cost of Redemption". That is one reason his upper middle back is so inhumanely thick! I usually rotate, doing front and back so I hit all angles of the traps. The smith machine makes it a lot easier to control so you don't hurt your back. If I recall, Ronnie was using like.. 800lbs for his shrugs. wow!

VikingMan · 11-06-2006, 08:53 AM

Rack pulls are another exercise that will really help with thickness. Though if you've got back problems, they might not be the best option.

MattLiliann · 11-06-2006, 09:28 AM

quads, squats and these things helped me out in my lower back thickness as well as a program that helped me. I used this and it worked quite all right. Try it out your self and I promise you that you will see results within weeks.

http://mattlilian.theverti1.hop.**************

It's worth a try!

panther5000 · 11-06-2006, 01:33 PM

you guys are awesome thanks!!
Back day today..Im psyched....

Teen Treacy · 10-22-2007, 12:33 AM

I reckon rows are great but for direct inner back stimulation try shrogs on a seated row or reverse pec dec flyes using only the final range of motion where u pinch ur shouder blades 2gether

Duckenheimer · 10-22-2007, 12:52 AM

Incline Shrugs.

surfnut · 10-22-2007, 01:01 AM

from first glance i would say with a good cut your inner back would show throgh much better, what your current bf at the moment? You back looks fairly strong already

Kelei · 10-22-2007, 01:09 AM

Seated Rows

Uriel_da_man · 10-22-2007, 02:14 AM

Wide-grip cable rows, just feel that middle back burn.

Heartless · 10-22-2007, 02:17 AM

i dont think anyones put this yet: narrow grip lat pulldowns

siersy · 10-22-2007, 02:34 AM

just an idea but perhaps seperate your back workouts between thickness and width... when you do both on the same day it can take away that thickness your trying to get... try alternating thickness and width day perhaps

jgreystoke · 10-22-2007, 08:27 AM

Hi panther.

The guys have all given you great pointers.

What are the lower back issues you mentioned? That could have a huge bearing on any workable program.

Heartless · 10-22-2007, 12:02 PM

the only lower back exercise i do are with the thing you put your legs in and grab a weight and extend your back. i ****in forgot what its called....but thats all i do for my lower back.

Dave76 · 10-22-2007, 12:39 PM

Old thread alert

Panther posted his question almost a year ago. His last post was February 2007. He is unlikely to take any further advice on this subject.