Fitness tip #2: While pullups, chin ups, rows, and lat pull-downs will get you that wide lat spread for your back, you won't get that meaty inner back if you don't isolate your rear shoulder muscles. Reverse dumbbell flies are the king of working out your posterior shoulder muscles, so do them! You MUST isolate the posterior deltiod, infraspinatus, teres major and teres minor. You will NOT hit them hard enough with compound movements.