Get a Big Back! Building Thickness & Detail | Exercises & Techniques

Last video we talked about how to build width in your back by targeting your lats and teres major, now in this video we discuss building thickness and detail in your back by targeting the middle and lower section of your traps, as well as your spinal erectors. Even though they are shoulder muscles, your infraspinatus and rear delts also contribute to the appearance of your back so we address that as well. After looking at some basic anatomy I cover some exercises and mind/muscle connection techniques to help you really feel the middle of your back working, to get that big back!

[@BodyOfLegend]

Can't believe you are providing this info for free man. Good shit as always

[@JamesGrage]

Thanks brother!

[@jayd2835]

+James Grage - The Muscle Geek let me be your chicago body transformation rep

[@maak99]

great info man. best wishes from Saudi Arabia

[@SteelBlueVision]

By the way, what software do you use to show the computer animated muscle contractions when you perform a particular exercise (such as the lat pulldown at 2:46-2:49 )?

[@poopypanda]

SteelBlueVision muscle and motion

[@spectatormag946]

very few people put this much detail in their vids. I can't even leave your channel now. Going to every single video! Great job and very informative !

[@spectatormag946]

going to watch*

[@spectatormag946]

Mike Valdez Uh... Its a dude of course its not jack off material. What's your point?

[@krystalbatterson9199]

I pull at my sink for my lats what other can I do without a machine

[@RebelSoul556]

i probably should but i've never done a shrug in my life and people i haven't seen for a while often point out my traps and it's all from doing pull ups. pull ups are incredible for back muscles. it's like a universal exercise that targets pretty much every back muscle. as little as 40 pull ups a day will get your back looking pretty jacked.

[@kschumac]

This is by far the best bodybuilding channel on KZbin. So many helpful tips!

[@JamesGrage]

Thanks Kevin!

[@5303138772]

Dude I love the graphics and animation. Please use more of this stuff.

[@JamesGrage]

You got it!

[@Carl-hm7qf]

Every time I watch one of your videos I learn something new! There's a reason you have doubled your subscribers in a week, potential to be the best fitness channel on KZbin. Keep up the good work man.

[@JamesGrage]

Thanks Carl!

[@dewell1993]

wow this makes me realize that I don't know shit about how certain exercises work and the way they help you develop certain muscles without using momentum. I wish I could hire this guy as my personal trainer.

[@monasty187]

James, Thats a hell of a great video. I can't wait for next weeks full back workout. I love the way you educate on muscles. I have been around weights for a lot of years and after seeing your channel makes me realize how much I really don't know shit about working out. Thanks for another great video.

[@__-qn7tg]

This is easily my new favorite bodybuilding channel, these videos are stellar.

[@monasty187]

+Voy Munz Oh for sure absolutely 100%! I love this channel. Every since I found him my gym experience has totally changed trying to gain his "mind to muscle" connection. I feel like I have wasted so many years. I'm glad I found James.

[@justanothershirerat7584]

I'm normally not the kind of dude that would buy merch and clothing from a fitness or sports nutrition brand or whatever. But after watching your vids and getting some knowledge, i'd actually be proud to wear some muscle geek shirt or tank. James grage, you deserve our support more than anyone. Big props and respect to you. A role model in the fitness industry who is genuine , and doesn't let ego get in his way.

[@JamesGrage]

Thank you very much! Appreciate the support my friend!

[@sam0227]

This is by far the most detail and clear back explanation! Thank you so much for sharing this!

[@MiLsoHOOAH]

everytime I watch a James Grage video, I feel like Im in a bodybuilding class. Absolutely love the way the videos are put together with knowledge and demonstration. Thanks for the videos! Great work!

[@levitrentham]

James is killing it on these videos, by far the most informational video content I've found on KZbin for fitness. Your subscriber numbers are growing at a ridiculous rate. Much love brother, keep the videos rolling.

[@JamesGrage]

Thanks brother!

[@markbramah5704]

Dude. Been training for 5 years and I would say I was advanced...after watching your videos and learning the anatomy and what the muscles are for why, I felt like I've known nothing and been training with my eyes closed! Been implementing some of your tips and training into my routine and seeing benefits almost straight away!!! Best fitness channel on KZbin hands down. Thanks James 😁

[@JamesGrage]

Thanks brother!

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The amount of quality information in these videos is second to none. Thank you!

[@mrnoapologies2804]

I ve been looking at so many videos of other people ever since I watched your arms video I have not watched anyone else you have a true gift of teaching these videos are the best helpful to me and my journey

[@TheBEAST-ej7oo]

No I can't thank you enough!!! I have been watching a lot of videos for a long time and none of these videos really teaches how to work my lower back and lower traps. I saw your video I applied them in my pull ups and woaw is the first time that I ever felt my lower back and lower traps thank you so much!!!! Your videos helped me a lot in my body weight exercises!

[@kendrickallen77]

You and share the same philosophy when it comes to working, but you are a professional. I have learned so much from you and I just started watching your videos. You have a great attitude I see why you are successful. Thanks James.

[@JayLivinFit]

Good tip on the back extension. Hammys are hip extensors, spinal erectors are back extensors! You want to execute them properly. Nice video!

[@sjwsjw33]

Appreciate the work and the information you give in these, hope this channel blows up for you mate

[@passpass8778]

Finally a channel with very informative info without all that extra rambling like other videos

[@LeeZellous]

I don't know how to stumble on your page but I'm thankful I did. I did it chest routine yesterday and it was great. 20,10,10,15 felt wonderful. More people need to know about you.

[@aubreygraham1603]

Like everyone is saying, i just discovered your channel and i can't stop watching your video's. Keep it going man!

[@TobyStClair]

your back videos have made a huge difference in my routine. thank you for taking the time to educate.

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alright good, where's the money

[@TobyStClair]

HUH?

[@kofodsen]

You're the best source for info, that i've come across, on KZbin - hands down!

[@ficocaballero8676]

Muscle Geek! I found your channel a few days ago, it has been helping a lot, both in my training and my clients. Your anatomy explanations are simple and elegant, which makes it easier to learn and understand. I'm an anatomy enthusiast as well, I look up to you as a professional and athlete. The tattoos are sick af, too. Keep it up, James!

[@chriscliche3571]

I never knew the back had so many muscles in it. Such great knowledge I have a whole different perspective at the gym during my workouts now, instead of slinging a bunch of weight around like you've said before I actually end my workouts more exhausted with lighter weight and full mind to muscle focus. Thank you man!!

[@JamesGrage]

Hey Chris! Glad you're enjoying them my friend.

[@sammytcrawford5925]

Love your philosophy on training smarter rather than harder, I have gone to university just to learn more about the body so that I can apply it into the field of fitness. Keep up the great content

[@Jes.V3]

damn man .. now that's what I call a real KZbinr someone who careless about profit and tremendously help others. thanks James, subscribed . salute from the middle east .

[@jameswesttattoo5044]

James, I started watching your videos a few weeks back and these advanced training ones really caught my attention. The approach you have on explaining how each muscle functions and what exercises are suitable for targeting them couldn't be better. I've learned a few things but the greatest thing I've got out of these videos is that they made me go back and really focus on the mind body connection. I reevaluated my training, focused on zoning out everything but what my body is telling me, and I haven't felt better in and out of the gym since I started 2 1/2 years ago. Thanks for sharing your knowledge and taking the time to put these proper videos together for the public. I really enjoy learning from them, keep em coming!

[@JamesGrage]

Hey James. Glad you find them helpful my friend!

[@BIGDAUE1]

Can't believe you only have 35000 Subscribers, the information you provide in your short 10min videos far exceeds ANY of the other ' KZbin ' trainers. Cudos too you man and all this for free. Look forward to the full back workout and of coarse the legs👍👍👍👍👍👍

[@JamesGrage]

Thanks Dave!

[@17FranchiseKes]

I am completely blown away with your videos! I plan to tell all of buddies about your channel. I wish I could have learned all I have from your videos years ago. But I am very excited to try out all I have learned. Back day today! Thanks, keep the videos coming!

[@JamesGrage]

Thanks Jay!

[@jimhernandez4280]

by far one of the best international channels thanks keep the videos coming!

[@templerstein5105]

Man you are amazing! Has to be the best back tutorial video Iv seen over my 3 yrs training!

[@trav7424]

Just found your channel here recently. One of my new favs. One of the first ones I found was your ab video that pooped up as an ad. I've been doing abs for a long time and doing it your way they're always sore. And I love it! I'm learning a ton. Keep it up.

[@mochine8716]

I watched your video about building lats i.e. width of the back; and whenever I'm at gym hitting back, I apply the advice you gave and it was so much beneficial , so thank you man!

[@9and10]

I love, that you don´t make videos with catchy headlines. I love, that your videos are only as long as they need to be. No filtering out of unhelpfull words (AthleanX...) I come for the information, not to be even more confused after i watch a tutorial..... So, keep up the work...

[@JamesGrage]

Thanks my friend!

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I found this channel just yesterday and I am loving the stuff you put out there man! Seriously, your number of subscribers should be way higher than it is.

[@BOLX2IT]

James thanks for this series, by far the best bodybuilding instructional vids out there!! I have applied all of your techniques to my workouts and the difference is night and day. It has made me realize how much bad info is out there. Just wish your vids were around 15 years ago when I started

[@FabienDistin]

I have to admit you got my vote , so much variations & explanations making it perfect , keep on !

[@kovra1305]

You are a genius man, I just tried your back routine and it's awesome. I will follow your channel for sure. Just keep posting these videos.

[@joaofodaco9479]

this is the best BB channel on YT ! !

[@b.castro5682]

Awesome video... Keep them coming!!! The explanations, attention to detail, and great workouts is why I love your channel.

[@JamesGrage]

Awesome! Thanks Brian.

[@danceogledalo]

Every time I watch your videos with pleasure! I work with people and you have a lot of good ideas explaned very very clear. Pure information without drama and bullshit like many other you tube channels. I will recommend to friends with pleasure! Thanks!

[@JamesGrage]

Thanks Kalin!

[@yousefshaban6598]

انا واحد من العرب المتابعين لك و اود ان اشكرك لأني استفدت منك كثيرا I'm one of your Arabian followers i wanna to thank you because I benefited a lot from you

[@abdulrahmanalqarni6303]

8:02 that's information about lower back was GOLD!

[@pablodiconio6699]

Always makes everything easy to understand and gives some great tips - he's the man.

[@silvstera]

It's art to deliver the deep information in a simple way

[@sukilu1964]

great video. recently found and subbed to your channel, excellent content. looking forward to legs!

[@quadzilla26b]

thank you so much! before I hit the gym I always watch your videos religiously, I swear every session I have I am sore for at least 2 days with your techniques!😰😅 (best feeling😀) thanks again for all the help💪👍👌👏👏

[@aats3105]

Best channel ever dude...you are giving great advices.never ever heard from anyone

[@user-uw3hc3hu2n]

you are really a legend..producing this kind of information free ..is really a great thing thanks alot james

[@ramsden35]

Hi James I've just been on holiday (vacation as you guys over the pond call it), however our car broke down so we were stuck walking and then watching You Tube. This breakdown was a silver lining, finding your channel! Great information and so easy to understand with your red band and explanations. Keep up the great work brother! Adam

[@JamesGrage]

Hey Adam! Thanks my friend. Glad it helped pass time on your walk!

[@godfather6944]

givin us your time and sharing the knowledge, you deserve 1 billion subscribers.

[@ChasinAcesDG]

Man I've never come across someone so informative. Please don't ever stop lol. I'm ready for the complete back video. That I did the shoulders workout today and It was pretty awesome. Can you shed some light on a work out split or weekly routine? As of now I just do one muscle group a day. And I'm anxious to hear about your thoughts in dieting as well. You're awesome man!

[@danielzhang3070]

Honestly, this is the most awesome and instructive channel that I subscribe, man, respect!

[@samuk9]

One of the best back training videos on KZbin. Great job man!

[@donovanhowell9831]

i swear you're the best trainer on youtube and in real life:)

[@seancarney444]

You information is on point for sure. Science based, practical application, and easy to understand. I send everyone to your videos when they ask me why im doing a certain movement in the gym. Well done!!

[@JamesGrage]

Thanks Sean!

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That band to show musclemovement is ten times better than anything ever. So much that just clicked for me watching this video. 5/7

[@JMK15]

Great info and I love how you incorporate Mr. Bones and the 3-D movement examples. Great production and explanation. Looking forward to the complete workout and breakdown in the description.

[@phillipjohnston9922]

Another great video with useful information on how to do it right. Learn something new every day thanks.

[@nelsonhorne8877]

Been changing a lot with my workout because of your amazing tips, I've felt a huge difference in isolation exercises. Thanks again James!

[@JamesGrage]

That's awesome!

[@junker4232]

James, Your videos are 100% awesome! Very detailed, to the point, no BS, and genuine! Thank you for your words of wisdom! I do have a question.. Legs!? When will you get into building strong legs?! I'm sure you will as you continue your training videos. Again thank you for all you do.

[@TheWealth1000]

Great job, I didn't have a chance to view rest of your videos yet but overall your concept and the way you explain each exercise session is excellent. Keep up the great work.

[@validus5808]

Love this channel and i am glad that i found it. James tips, how you do the exercies has helped me alot and i get a greap pump and development from his exercises.

[@tomasjohnstad5135]

This is pure gold! You have a way of conveying things that really gets it through! Love it and can't wait for more videos!

[@mohammedalmarjeh4459]

today.was my back day., after i saw this video yesterday and i must say thank you i really felt different while exercising back

[@vivianmangal3336]

This is the best and most simple information I've ever gotten on back training! Thank you James! You really are the muscle geek!

[@grahambj]

I just want to say that I really appreciate the information man!! I've learned so much in just a handful of your videos. please keep them coming!!!

[@habz1991]

cant believe you only have 37k followers! you should be in the millions! soon! :)

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This dude deserves many more subscribers than he has.

[@rickerSi]

I enjoy and appreciate your videos! It's really helpful when you describe the muscle groups with Bone's along with the diagrams. Thank you!

[@dominionn09]

Looking forward to the next video!

[@kenmoncebaiz2672]

That mid to lower trap has been difficult for me. Thank u for the amazing info sir

[@nicholasrosa2676]

I've implemented your advice (from this and other vids) in my last few work outs, and experienced a way better burn in my muscles. I feel like i'm getting a way better work out thanks to you, thank you so much man!

[@JamesGrage]

Awesome! 🙌

[@ihearcolor]

Thanks for making such great videos. I always thought I was feeling the back extension more on my hamstrings then my back and now I know why.

[@abhijeetnegi6484]

Stumbled here by chance, n boy u really put details in there .... Subscribed .

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I always hit the like before I watch your video - because I know for sure it gonna be awesome. Just like your products. Keep this going man!!

[@dmonk952]

Appreciate your time and effort James - Thanks

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this series is absolutely incredible. Been getting back into shape recently and you are helping me so much. Thank you thank you thank you!

[@JamesGrage]

You're very welcome!

[@Mr_Edwards_1995]

Watching your videos makes me miss my A+P classes. I love learning about the human body in such detail.

[@shoudie101]

this video deserves a dollar!

[@adjeast]

as always. full of knowledge. easy to understand.

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Your videos are incredibly informative, they've totally changed the way I train for the better. 🙏🏼

[@passion360degree]

Greatest coach ever

[@romnickebuengan030]

JAMES GRAGE SO UNDERRATED!!!

[@malachi4321]

Q: Where are you located? I am training for my first men physique competition. I'd really like to work with you. I appreciate your content PLEASE CONTINUE!!!

[@chrisbieker8341]

Another great video. Taking the legwork out of my research for workouts.

[@hubiesteer5442]

I just want to thank you for actually breakin down each exercise and explaining how the muscle groups work. you have me going to the gym more motivated then ever. thank you. Also look forward for more videos from you and can please do a video on legs. ps. I'm take your Bpi b4 products and it is giving me a lot of energy. I am loving this product.

[@noeljpillay]

Very Informative, especially about the shoulder exercise bit, nice one!

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I am interested in putting on 20 lbs in 90 days. I always see shows on TV about losing weight. Someone should do a show about people that want to put on muscle. it would be interesting to see the transformations. I would volunteer and watch it!

[@brentwood063082]

Incorporated the techniques from your chest and arm videos and noticed a big difference from the first workout. I've tried taking other "professional" advice from different sources and none have had the no bullshit results I am already getting.

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Bro you're freaking Awesome thank you for this, hope that you're career hits big big time.

[@damilla357]

i swear you have the best info youtube,thanks fam

[@ctfeesh3236]

Bro ive been having a really hard time building my upperback but after watching your video it gave me hope again! very informative. thanks a bunch!

[@hardcoredegree]

I've been working out wrong for so long. thanks for all the info.

[@charlesonuoha5504]

Great video. A ton of information and you go in depth. Thank you so much.

[@luisangelgarcia8741]

hell yea brother! keep up the great info and work! just found you as well and taking every tip and applying. favorite tip is mind to muscle, so many let the ego get to them.

[@marizhaley6276]

Just new to your site and got amazing information already. Thanks for educating us.

[@Me-uz1uq]

this is the best demnistraition I ever saw for Back building,thanks so much, now i'll train my back with confedint..