Best Exercises to Build Your Lats | How-To Get a Wide Back

In this video we talk about the common mistakes to avoid when trying to build your lats. We'll cover some of the best and most effective exercises for building a bigger and wider back. This is the ultimate how-to on building your latissimus dorsi muscle. I'll go over proper training techniques for 4 different variations of a lat pull-down, as well as 3 different techniques for rows that target lat development that you can incorporate into your workout.
James Grage -

[@abdirashidelmi6487]

no backgroundmusic. good volume and great demonstrations :). award for best KZbin video

[@abdirashidelmi6487]

simple and consise explanations and what ppl do wrong.

[@umarjahangir897]

truth

[@balkee42]

I like this guy. No nonsense no bs.

[@AndrewVanBouwman]

Don Corleone I need a man who has powerful friends. I need a million dollars in cash. I need, Don Corleone, all of those politicians that you carry around in your pocket, like so many nickels and dimes.

[@ListenAndLearnChannel]

I've watched a lot of videos on KZbin, and I must say that this in my opinion is the MOST informative and definitive video on training lats on KZbin! Thank you!

[@rajsandhu7126]

Very informative

[@MissMcD]

Agreed. I haven't been feeling my back lately and hes just helped me see why

[@alexkulickak78]

Just found you on KZbin and I have to say you are one of the best as information and training the right way.

[@JamesGrage]

Thanks my friend!

[@Frostinips]

Hey James, quick question: If I'm trying to add mass and put weight on at the gym, do I still want to do high rep sets? I understand it's important to get that mind-muscle connection and have a warm up set, but am I really going to build as much muscle doing 20 rep sets as opposed to 6 or 8 rep sets at much higher weight?

[@alexkulickak78]

To build mass you want to use the heaviest weight you can for atleast 8-10 reps with good form and still have that mind muscle connection. Squeeze and feel the muscle and use the heaviest weight. But let's see what our new friend says....

[@eternalyfeful]

+Big AK...I saw a study that says you don't have to lift heavy to build muscle...not that I agree, just saying that's the new school of thought out there.

[@ajabaja1000]

You need progressiv overload, enough protein and sleep above al to build mass. 5x5 program works well for example.

[@Leshkaka1]

"Put it in your back pocket". Best anology ever. It fucking burns as fuck.

[@WBradshaw93]

This and AthleanX are the best exercise channels. I'm a recently certified personal trainer and I have already learned so much from every one of the videos I've watched.

[@Blind_Side94]

Look at geff nippard as well he is on par and better in a couple other things athlean this dude and nippard and you literally can NOT go wrong

[@Intellechawwal]

This is the best video on lat training I've seen. So straightforward, easy and void of filler.

[@R101710]

"don't go too heavy with these" *uses almost the entire stack*

[@TheBlooRayChannel]

The stack probably not to heavy for him obviously.

[@JamesGrage]

Hey my friend. Heavy is a relative to each individual. I encourage you to go as heavy as possible, as long as you can maintain good technique and still target the desired muscle, without having to over-engage additional muscles to assist in the movement.

[@nabbv6610]

I can do the entire stack no problem with good form. Bulid endurance and the gains will come aka stamina.

[@Truthlight403]

+nabbv sure you can buddy

[@nabbv6610]

Yeah I can buddy I'm fit and workout. I don't focus on rep range but endurance. Trust me, focus on getting your body use to endurance and you'll see. Your body can do anything once it gets use to it. Hell people can lift 1000 pounds, you don't think your body can't lift the whole stack? You must have weak and pathetic connection with your body.

[@ItzzDemoDenizz]

Man, I even turned on the notifications for your Channel now, James! Always looking forward to your vids! Can't wait for the complete back workout!

[@JamesGrage]

That's awesome! Appreciate it.

[@EightTwoFourWeddingStudios]

I keep stumbling on these previously recorded videos, and I cant resist tell you that these videos are unquestionably the best and most informational fitness videos that I can find on youtube. Id love to see a video on how to work traps, and the middle portion of the back. Thats been a particular weakness for me. LOVE the work! keep it up.

[@liquidtunes]

You know it's quality content when you get a new subscriber with just one video. Lucid explanations of the *correct* form. I know these already but it's going to be so beneficial for those new or willing to learn. Good job!

[@mohamedhoromtallah8902]

The best exercises breakdowns out there! This channel is my new go to source. Keep up the good work!

[@theaussieshrink5802]

Love the clean cut explanations man keep up the great work!!!

[@JamesGrage]

Thanks Andy!

[@pablodiconio6699]

+James Grage - The Muscle Geek James you give the best advice, I have learned a lot from your vids thanks dude. Oh and 1MR Vortex is one of my favourite pre workouts it's rocket fuel.

[@Mundellica]

These are the best videos for real world explanations

[@JamesGrage]

Thanks Justin!

[@bambolina351]

The tips you have so kindly shown and demonstrated are truly the best ever. The variety of options are so "appetizing ".Thanks a million.

[@LanceB86]

5 minutes in and I already like this guy. Seems passionate about this and actually cares about preventing injuries from unnecessary stress on other parts of the body.

[@JMBBproject]

Priceless information! Thanks mate and greetings from Germany!

[@JamesGrage]

Thanks my friend~

[@Veslanjejezivot]

Best videos regarding bodybuilding hands down, thank you sir

[@JamesGrage]

That's an awesome compliment! Really appreciate the feedback my friend.

[@johannpfouche]

Thanks a lot James, very informative like all your videos, straight to the point!

[@trentkuhn]

Been lifting for 10 years and you are by far the best channel I've found. Each time I go try something you taught me and it works incredibly. Thanks man!

[@tammybrown8033]

...*james ive never seen so good tips as these ones....thx 4 sharing...and because of that i have subscribed 2 ur channel*

[@heinrichbolleurs7311]

tammy brown He's the owner of bpi sports, most knowledgeable person in the industry

[@doneladio165]

yeah me too

[@coldbrewfinance]

agreed he did a great job! gonna try it out

[@everydayreps6208]

Definitely informative. ..dude knows his stuff!

[@14garrettjoseph]

500 likes and no dislikes. That says something about this channel and how good it is

[@jaspreetsassun4812]

The most accurate video on wideness of lats. You know what builds wideness and what builds thickness. Excellent Knowledge

[@JMK15]

Excited to try these methods. NO video is ever too long. The more, the better. Thanks for posting this.

[@JamesGrage]

Thanks my friend!

[@lntimidatingxbl5857]

Close grip underhands are the best kind of pulldown for your lats. Wide grip overhand actually has more activation from the Teres Major, not the lats. Jeff Cavaliere has a video on this

[@OldGregsMangina]

lntimidating XBL Jeff is the truth

[@rodneyhickman825]

It also unfortunately hits the biceps hard and often they fail before the lats

[@rohit-xw4qw]

lntimidating XBL wide grip 1.5more than your shoulder work best for your lats... (in my case)... check yourself which version works for you

[@danielconnolly8461]

lntimidating XBL closegrip chins with weight work great too

[@oooRicky]

Wide overhand, medium to narrow overhand and then medium to narrow underhand super set is the only way I can burn my lats out, such a large muscle assisted by so many smaller ones, back always seems to take the most mind muscle connection

[@dubson965]

excellent video. don't worry about the video length. love your work.

[@JamesGrage]

That's awesome feedback! Thank you.

[@dubson965]

yeah, I wanna see and hear it all bro. Love your work. I even got frustrated because, at 4:07 you get done talking about the single arm pulldown in relation to simulating the behind the beck pull down (or as a variation of it), and then you don't show the demonstration. The video cuts to just after you do the exercise. Not sure if you cut it to cut down time, but yeah. Don't worry about the time. We love hearing your knowledge. If you think it is important enough to include in the video or say in the video, we want to hear it regardless of the video length. The real people who care and watch these will Appreciate the length, rather than dread it.

[@kurtsiebert9219]

It is obvious that you have considerable experience, and you express your insights in a positive and understandable way. This may be the best channel on the subject. Keep them coming, and thanks for sharing.

[@JCMelton22]

Hey James!!! I am absolutely loving this series. I love the science behind bodybuilding and this feeds both my passions. I have completely changed many of techniques in the gym using the information you have provided. Thank you so much. Keep them coming. I am feeling soreness in areas I haven't in a long time. Gotta Love the Pain of Progress!!!!

[@fraserflemons3356]

Is this dude working out in a Costco or something??

[@nonachyourbusiness1164]

It's called a gym.

[@KagakuGakusei]

I would sign up for this Costco.

[@cannoncarpetcleaning]

it's bpi warehouse

[@cmdesign01]

Man I love this guy. I like Jeff cavalier too but I think I like this guy maybe a bit more

[@mikel8520]

Homo or no homo? I love this guy too, but no homo. LOL. All jokes aside, I've tried most of his training and they do work better. @James Thanks for these great videos. You have the best fitness channel on KZbin.

[@jessicatucker5014]

You’re videos are so great, James! Thank you for sharing them!

[@mikaelad4671]

Excellent info! Really works, thanks for sharing.

[@MegaMohammed12]

After watching your videos, I've realized how much I've done wrong and how much time I've wasted at gym doing non sense!!

[@gradycrittendon6293]

And I need to put my ego to the side & use a lighter wieght

[@horeabotar]

For months now I am trying to get rid of the ego and lift correctly and heavy enough. Sometimes it's hard to quit adding weight but in the end, it will pay off. I still get laughs from the "huge" guys in the gym that lift super heavy (huge = maybe in a good leg day, their legs are the some size as my arms). Stay strong!

[@gradycrittendon6293]

My legs I can kill with a lot of weight. And I get the stares when it's Leg Day. It's not the social hour, dammit!! I get the same comment about my arms, Horea. When I put people through what I do (and I rarely dedicate a day for arms), they're crying by the time we start the second set!! LOL

[@VaccariMMA]

Grady Crittendon leaving the ego at the door and training with your brain is the best thing you can do.

[@phillipjohnston9922]

I agree, smarter and safer to go lighter.

[@gary0brien760]

Guilherme Vaccari defo mate

[@fusspot57]

Great explanations and lots of variations. Thanks!

[@leestyle1af]

Thank you for this. This is one of the best videos I’ve seen that explains the lats and their functions. This will change he way I look.

[@Epictetus3]

yay. I'm first. PS I have pink eye

[@lugit36]

Alrighty then

[@blatendcrude7570]

And sock...?

[@johndoe-lw1xo]

...and a brown eye.

[@BradHall]

Great advice, James! Best I've seen for back, and especially lats. Love the geeky, explained-on-skeleton approach! Keep up the good work!

[@williamallman299]

Thanks James, you give some really good advice! I've always had trouble building my lats, but you've given some great ideas on how to improve that area.

[@hola-munecas]

Dude, that was amazing! You did make a long video but everything you said had a purpose, no BS talk, very clear and easy to follow information. Thanks.

[@RUS-dv5sm]

Great video! So much info about proper techniques and exercises for the lats.

[@Pash091]

Excellent video for back training, never seen anything better than this. Keep up this awesome work!!

[@bingerslaroo2249]

Excellent content as always. After watching the back training series I understand now why I have "high" lats and a thick upper back so will implement the advice you have given.

[@dominionn09]

Just found your channel. Loving the tips. Really make sense

[@michaelchoron4334]

Your absolutely right Big AK.. Not only technique but the science part as we'll.. Great videos James..

[@sebva7189]

Awesome information James! I will definitely will put it to good use. Thanks brotha

[@georgedadon]

I just found my new online trainer. I've been training weights 4 to 5 days each week since 2014 and I've always found building my rear shoulders very difficult. Just 2 weeks of using some exercises you posted on shoulders has got me seeing very noticeable growth in that stubborn area now. Thanks a million. same thing with my upper chest Now I'm gonna target another stubborn area with your tips, my Lats.

[@demizius]

what a great video! i love how informative and in depth this video is, its not just "do this" you explain. im a fan

[@MultiJugulator]

James Grade - Man, I felt my lats working today! That was awesome. Thanks to your explanation of how lats work I finally did the dumbbell row correct. Before I couldn't feel my lats working. But now I know how to make them work. Thanks a lot!

[@brian68467]

Love all your videos. Very detail info. and guidance. Thank you so much.

[@pkok4988]

honestly,one of the most informational videos I have watched,I think that your knowledge is really on point & very beginner friendly,seriously keep up the good work!

[@letsbuilda4ort]

Bravo. Thanks much - you're seriously educated on proper isolation and form.

[@amaljoefernandez1900]

Thank you Mr. James .. you are the best teacher .. no over speaking about the same topic ..no repeating ... You are best 😊

[@edeszabo1977]

THANKS MAN ... great video, very informative, learned brand new techniques I am itching to try out.

[@michaelmacdonald5792]

Great video man....most helpful lat video on you tube so far. Keep it coming.

[@charlesbarker7842]

Awesome videos James, definitely love your style of teaching and actually demonstrating. Gained a subscriber for sure.

[@satrianirocks]

James, wicked tip on the straight arm, unilateral, bent over row. Can't wait to check it out! Thanks for the quality content. Keep it up!

[@jasonowens4510]

Stumbled on to this channel..... subscribed for sure! Love how you give the science and then the application of the technique.... leaves no uncertainty. Thanks!!

[@wmlau69]

Awesome tutorial. Thank you for taking the time to make this.

[@joespears5082]

i just came across this channel you explain everything good....thanks!!

[@theyirum5501]

Thank you so much for the detailed info. It is really helpful. Contents created in a watchers point of view! Appreciate it!

[@adamwiseman5831]

This dude has the best training advice iv found. Always awesome keep it up💪

[@snakedog81]

Thank you James sir for sharing your great knowledge and info.

[@phillipjohnston9922]

Outstanding video great information on showing how to do the right moves correctly for maximum benefit for the exercise.

[@samantharockrohr352]

Probably one of the best videos on ways to target lats. Thank you!

[@danieljordannicol9937]

This guys talks so much sense! since i focussed on form over increasing weight and squeezing. My development has come on leaps and bounds.

[@davidfloyd5140]

Thanks, James. At 50, I am beginning training for my first show and really have to work to widen my back. I'll put these tips to work! God bless.

[@jasongatt7022]

Definitely going to be giving some of these a try thanks for the help

[@mitchellaroche22]

by far the best workout page ... I try this routine the other day and I really feel the work ! keep it up

[@maxharrison9681]

You have a great way of describing the specific movement of these exercises - great job! Subscribed

[@nimabeats6062]

You really know what you're talking about, and I love your tips and exercises

[@SLAYINGVR]

I've watched a lot of fitness videos. You bro, make it simple and effective. Thank you.

[@abrahamlincoln8913]

This is great! You nailed it man. Your confirming everything i learned through mind muscle connection. Despite seeing so many people do it wrong daily. Keep teaching and we will keep learning and growing.

[@marcelcarvalho2221]

Great video, brotha. Clear and precise tips !! Keep doing your thang !

[@doG1nI]

I like how you just get straight to the point. You deserve more subscriptions.

[@Michael-xn2tm]

Thanks for uploading the vid. It was very informative and will be using some of the tips on back day Monday day

[@A7X06StangGT]

Just tried this at the gym, what a difference in my workout! Thanks for sharing the wisdom.

[@ErikPehrsson]

God bless you for all the help. Much appreciated!

[@utkarshpriy4083]

Okay ! hands down this is the best video on back i have ever seen... and man when he starts explaining the dumbbell rowing.. man i am like whoaaaaaa !!!!!! Keep up the good work sir !!!! Respect !!

[@superjhoncarl1561]

Very informative, good audio quality... Thanks for making this video 👍

[@issac7784]

Good stuff man. Really like the attention and detail you put into these videos. I've gone thru trail and errors with lifting. Many injuries. Wished I saw these 5 years ago. Keep it up

[@selfmastery15]

You definitely know your stuff man! Very informative and will utilize your knowledge to my benefit! Thanks

[@NDemanuele1]

This is the best instructional video I've seen on training Lats. Very detailed! Also, it may help to exaggerate the contraction for a 3 second hold to ensure you're connecting with the Lat.

[@linghaoni5797]

can not thank more for your tips, really blow the mist away

[@twes619]

A lot of good reminders and techniques in here. Subbed, thanks.

[@emillkim13]

Really enjoyed the video. Fresh perspective. Thanks man.

[@mauriciotoriz1987]

Just finished my back workout and could only wish I saw this before. So much more that I could've done better but can't wait to try these next week! Thanks James!

[@bk-dm3ol]

good video James, appreciate it your tips they make a lot of sense. keep it up

[@grandgtp53]

That's awesome that someone else does the same ones as I do because a lot of those workouts you did I do also and I agree with you

[@haiderelshemari2502]

You have an awesome library of workouts on this channel, love it. just did your arms video and my arms are dead. Keep them coming boss

[@utshob1450]

Amazing.. Great source of physical knowledge.

[@m.k.saunders3998]

Extremely helpful video. Thank you so much for the video.

[@kdmfinn]

Thanks. Love your explanations and demonstrations.

[@harryhoke1005]

great video I appreciate how you explain the way the muscles work

[@chrisharris9749]

I have been training 30 plus years and you are the best teacher I have ever seen Hughley impressed very big fan.

[@alanl2568]

This is one of the best educational videos over biomechanics I've seen on KZbin! You have a new dedicated subscriber.

[@rit7002]

Yes this is one of the best lat training video i have ever seen. thanks you James.

[@jesselopez3702]

This is a great series its so helpful thanks James

[@josehernandez-ng3jw]

wow it's the first time i see you in youtube. i've seen a lot of guys explaining different types of workout, but your way is much better and understandable. great job

[@user-sr5kj6ej9z]

Ayyy I found this video again. I used to follow this back workout and saw amazing, visually appealing results. I've come back to it after a long hiatus from working out.