How I Grew My Back (Do These Exercises)

[@TheVillageBeast]

i pray every one watching this level up financially , physically, mentally and spiritually this year ! Let’s get to work 💪🏿💰💪🏿

[@colinmurrayYT]

Yessir!!🙌🙌

[@SUNNY008_]

Thank you. Same to you brother

[@toolazy6893]

Thanks man, i hope the best for you

[@estebankeri9215]

Can I take creatine monohydrate in pill form?

[@MrFredstt]

Thanks man! You too

[@DPMusicStudio]

Let's normalize making 5 minute videos that are straight to the point This video is 10/10

[@doyourownresearch7297]

5/5

[@TexTheMaster]

Dont think you can monetize videos under 10mins so

[@SEANCOMBS-j6y]

@@TexTheMaster this is yet another flex, dude is doing it for the love of the game

[@fran2911]

@@TexTheMaster You can, videos under 10 min weren't pushed as much by the algorithm, but I don't know what the algorithm is deciding now.

[@iamrouxe]

@@SEANCOMBS-j6y love of the game doesnt pay the bills tho.

[@AEDEANART]

This is a 15 minute video in 6 mins. Straight to the point and informational. Thanks bro

[@Boz196]

Pull ups my favourite back exercise. They're so rewarding.

[@colinmurrayYT]

100% I agree!

[@stoicfreediver]

You’re chill, humble approach is awesome - minimal ego, max information download. Thank you for being you sharing your knowledge and experience.

[@jackjack4412]

This guy is talking all casually about his results but his back and shoulders are absolutely shredded

[@shptz]

I really like your authentic, raw, even slightly awkward style. Keep it. Don't over-postproduct your videos. Great workout tips, also :)

[@stepkickking9868]

Hey man, I just wanted to say I’ve been subbed since one of your earliest videos and I’m so happy to see how well your channel’s grown. I’ve always admired calisthenic exercises, but I’m currently still a bit too heavy for some of them. I use you for motivation, and your overall approach to health and fitness is really inspiring. Anyway, congratulations on the success and keep up the great work.

[@colinmurrayYT]

Thank you! The comment really means a lot and stay consistent. It’s only a matter of time before you start repping out those calisthenic moves!

[@Fitness4London]

I love your down-to-earth, no-nonsense approach, Colin. Plenty of great back exercises here to incorporate into my workouts, thanks.

[@colinmurrayYT]

Thanks glad you got something out of it!

[@SimonLive-iz7wx]

He said “Ain’t much to it 🙂” loved it

[@alansilvadesouza9056]

6th year lifting and 1st year maining calesthenics but straps are something that I've always sworn by. From 540 DL, to learning the front lever and one arm pull up, don't let yourself be limited by your grip strength! Love the video and the energy, keep doing what you're doing bro 🙌🏾

[@saint9487]

5+ year lifting pull ups + bars with 20-30kg and now i know all what he do its wrong, i did the same.. theare is good ex in row , but all pull ups are total wrong, and no matter if its 1 armed or hard reps with waights, how he did. Now i training with my body waight 70kg for 10 +-2 reps and its so hard, i need 40 kg to get the same hard but its will be different pull up like he do

[@Yerr_ItsNick]

@@saint9487 Are you trying to say his form is bad?

[@saint9487]

@@Yerr_ItsNick Of course it bad, he has 0 lower body, but back its good.

[@krystofbalvin5348]

@@saint9487 are you having a stroke?

[@FacelessBillions]

You should not use straps to supplement a weak grip, train grip instead

[@prod.am3thystt]

2:34 bro I thought my airpod died wtf 😭

[@Rio-Salha]

lmao I just charged them too

[@erobo6220]

Same

[@samuelflores2024]

I was like, “they’re charged wt frick!”

[@azamatakaew7238]

Should be banned for that

[@lian1238]

Same. 😂

[@topj0j0]

I'm around 195 pounds and right now i have a goal to do 1 pull up. Scapular pull-ups, pull-up negatives and lat pull down help fosho. Great video colin

[@rururu5877]

Ausie pullups !!!

[@DarkShot6444_]

if you tellin the truth and you do those then you got that easy in no time bro

[@thelegacyofgaming2928]

In case anyone was wondering. I got my back to look amazing with just lat pull downs. It all depends on your nutrition and having rest days in between.

[@aaronmichaelmusic_]

You should make a KZbin channel

[@coo1gam3r49]

and mostly genetics.

[@christovog]

​@@coo1gam3r49IF mean find what works for you, then yes. Almost everyone can grow though.

[@Grandmasterkiller]

Can we see my son?

[@captaincairoPT]

Awsome work as always. Your channel has grown on me. It's hard to find authentic people in the fitness space who arent out to sell you their heart attack juice or "sixpack shredding course" nowadays, so I'm glad you're here. I think it's time I've made a "Back workout" video myself^^

[@Jen999]

That vertical pull up is beautiful to watch .. and the one armed pull ups look incredibly difficult .. lifting your weight with one arm .. seems impossible ., yet there you are doing it .. seeing is believing Colin :) Really appreciated the segment on deadlift ., this is what I do .. watching you do it gave me confidence I am performing these correctly., Another informative and useful video ., also aesthetically beautiful to watch! Thanks for this one .. appreciate all your hard work in providing inspiration and encouragement! Jen999💙

[@colinmurrayYT]

Thank you Jen I really appreciate it! Thanks for watching and keep up the good work with your deadlifts!

[@Jen999]

@@colinmurrayYT Thanks for the encouragement Colin.. will do :)

[@bradenfoy9787]

Love the realistic simplicity man. Aint much to it. Love the channel, good shit bro🙌

[@krisumusic]

I'm 90 kg at 189 cm, 200 lbs at 6.2 for you americanos :) I spent this whole year focusing on pullups. It's my 4th year in the gym (31 years old Swede). I now do 10 clean pullups as easy as 2 was a year ago. My maximum is 17 I think now. I'm vary happy with that at my height and weight. Some people have come up to me since they were suprised how easy it looked. That's what 1 year of pullups 4 days a week does :D Varying your pullups and chins is the key! Slow, fast, negatives, you name it!

[@Seraryankumar2]

bless your elbows

[@garak55]

Why do tall men always feel the need to mention they are tall in all situations? Like, wow so cool, you were born with the right genes good for you, but like ask yourself why you always mention it when you talk about yourself.

[@bro-ic7uw]

@@garak55because of building muscle is way harder. its like building muscle as short person without eating barely any protein

[@garak55]

@@bro-ic7uw this "tall people are hard gainers" is total bullshit. Just eat more.

[@mathiaseriksen6600]

@@garak55 Pretty sure he mentioned it (and especially his weight) just to give some info about his strength. The heavier you are the harder pullups obviously are, exponentially so. Being 90kg and doing 10 clean pullups is a LOT more impressive than if you're 50-60kg

[@sdvlajb]

Dawg it’s a pleasure to watch you move! The way you do those archer pull-ups and whatever that upside down calisthenics mid back thing with such ease and fluidity… 🤯 you’re a beast Colin! Keep up the great work and great videos. I’m fired up to hit some pull-ups now 💪🏻💪🏻

[@itsmythkick]

Colin Murray uploaded again!! Favorite KZbinr fr

[@dueric1]

The transformation is pretty impressive but let’s be fair. You’re in monumentally better shape overall in that second pic and it wasn’t just a change in back exercises that made that possible.

[@ZachPrime]

You see videos like this are incredibly healthy for me mentally because I still struggle to accept that five reps is a completely acceptable number. Every time I'm only able to get four or five reps on an exercise I always feel like I must be screwing up or I need to drop the weight and then I see your videos and you're only doing about that much. I dunno, it helps.

[@Aem2512]

😱Again? I was in the middle of exercise and thinking about my skinny back. My chest and shoulders are good (thanks to you) but my back is not. And i was thinking about it. THEN, this video notification come to me! This was happened while ago on legs exercise video. Thanks for the awesome informations 🤩

[@colinmurrayYT]

😂😂your welcome! Its crazy timing at this point I’m just making the videos for you

[@Aem2512]

@@colinmurrayYT 😅Yeah, it could be!

[@Mrmoocows99]

The fastest way I grew my back was I stopped doing 3 sets of like 8 pull ups, and just added 10 pounds and did 5 sets of 4. I saw instant improvement. As soon as you can safely do pull ups and can do like 6, at body weight, add weight. Your strength will sky rocket. I went from doing 8 body weight to doing 16 in under a month.

[@samuelcarmona87]

Great advice man! I’ll definetly add it to my back routine

[@TheEmperorsLegion]

Would you recommend a weighted vest?

[@Mrmoocows99]

@@TheEmperorsLegion My gyms got a belt with a chain and you can just attach a 10lb plate to it and it dangles from your hips, directly below your core. I wouldn't think that there would be a difference though.

[@emet7462]

​@@TheEmperorsLegionid say vest can be usefull at push up and dips while the chain is useless for push ups. But u cant change weight on it tho unless their is. Avest like a plate carry where u can overload it

[@DipankarGhosh007]

The key wasn't u changing ur rep range or intensity, it was the novelty of that change. Your body adapts to a movement u do for longer duration, that's why it's important to periodise ur workouts in mesocycles of volume and intensity variation

[@FromTheWombTotheGrave]

2 days ago I did my first pull-ups and chin-ups im still sore

[@d4vld-]

Bro u gotta continue ur journey

[@FromTheWombTotheGrave]

@@d4vld- ofcourse training is part of my daily routine I only take rest if im really sore otherwise I train everyday

[@tomaurelius9553]

Good shit Be aware, take weeks to see results

[@themanman2351]

Get resistance bands bro they help a lot

[@FromTheWombTotheGrave]

@@themanman2351 nah I can now do 10 pull-ups with 20 pounds added

[@DaniloSantanaSilva]

I love how you go straight to the point

[@Lobags1984]

You’re back is sick dude like perfect balance

[@colinmurrayYT]

Thanks bro I appreciate that!

[@harrybellingham98]

i just tried the pullup with your legs raised vertically. I didnt realise I could do that haha. Im deffo using that more often I can feel that in my core!

[@holo525]

Yeah that vertical pull up looks insane lol

[@KingTurtle5]

Jesus loves you!

[@PeterM1-qx1tz]

Dude, that was really good. Stunned at how much you were deadlifting as well.. serious work!!

[@colinmurrayYT]

Thanks, Glad you liked it!

[@MegaHomieJ]

about 3 month ago I was about 220lb and not able to do a single pull up or even hang on the bar. I have been consistently going to the gym 5 times a week, and at the same time before I go to sleep, even on my rest days, I have been doing 40 assisted pull ups with one leg on a chair, left leg 20 reps and right leg 20reps. now I am at 5 CLEAN pull ups and my weight dropped down to 185. I am just sharing my progress bc my goal was only to do one single pull up and now I am at 5 reps. if you want to do pull ups just practice the progression steps and as long as you make an effort toward your goal, that is one step closer than you were yesterday.

[@JaydenLuna-bw7ce]

How would switching between the right and left leg make a difference?

[@MegaHomieJ]

@@JaydenLuna-bw7ce how I was doing the assisted pullups was almost like a pistol squat so my legs would get sore from the high reps

[@JaydenLuna-bw7ce]

@@MegaHomieJ oh i see

[@josephgilpatrick497]

This channel and Strength Side are the two best fitness channels on here (in my opinion)

[@ishoshamo8949]

Brother, your channel is a hidden gem on KZbin. Thx for the info

[@Ramsaaaa]

Deadlift and pull-up progressions (especially weighted) go such a long way for back development. Kayaking/canoeing is also a great way to get cardio in, vitamin D, and a massive back. Phenomenal compound exercise with proper form.

[@LilNewtGingrich]

Your video’s changed my life

[@BabaYaga95616]

I love doing pull ups, I can do 5-8 pull ups a set and do a 30s rest but I can do 1 50pd pull up x3 with the same rest time in-between. I work out at home and use my father in laws straight bar for deadlifts and overhead presses. I really want to work on building my lower back and getting a v taper look from behind in due time(no short cuts)

[@V8chump]

Yooo the fact that you failed the one arm makes me so proud that I can do multiple bc I know you’re a strong strong dude! Rock climbing really does make ya strong as hell

[@colinmurrayYT]

Rock climbing strength is different y’all are way too strong! I wish they had climbing gyms near me.

[@V8chump]

@@colinmurrayYTtellin you bro it’s something else! I didn’t even train for a one arm it happened after just a couple months of climbing 6 days a week. Trust though my vertical isn’t anything like yours! Doin some work on that right now

[@CesarMartinez-nu3if]

If you’re not going heavy, make it harder for your self, explode with your glutes on the way up, and do 3 second or more negative reps for deadlifts, trully amazing

[@vjnz3n824]

+ Deadlift + Pullups (you can add weight or movement variation) + Lap pull down + Another horizontal pulling exercice (row) + Schrugs 5:20

[@EvilestGem]

Fantastic advice and I love your approach. Keep it simple! Well done and keep it up, thanks.

[@ankooowae3829]

Well that was quick and to the point. Thank you

[@AS-pug]

Good advice on deadlift. The best ever advice I came across was to really engage the lats BEFORE you start lifting it upwards.

[@SkippyTheBard]

i wish i could pay this man $5 000 000 for this concise af video, such a simple guide, down to earth dude as well.

[@SpidaMatt]

Been enjoying your videos, your energy and tone are pretty refreshing. You're laid back but also informative and funny. Keep it up man, and thanks for all the tips!

[@kace1008]

Great vid imo, short, straightforwrd n simple. 💯

[@adonaydiaz674]

Haven't checked but if you could, could you cover a Q&A episode responding to some questions like "what I wished I would have known earlier...". Sorry if you have, but love your approach to mix home/gym workout style for a calisthenic noob like myself. Look forward to seeing your channel grow ‼💪‼

[@SCFick318]

Just want to point out something that usually isn’t considered when talking about pull-ups: your own weight. I do not look my weight at all, like I’m not a Sulek but I look fit (6’2” 230). Doing pull-ups for me is way harder than other back exercises just due to the unavoidable starting weight. More of a PSA, but I see a lot of vids emphasizing pull-ups as the best way to grow back. I believe it’s one of the best exercises you can do, no doubt, just don’t get discouraged if doing 10 is daunting. It was for me for a long time, and still kinda is lol.

[@daneyraju8433]

Dude your back is premium

[@Sueghandis]

Thank you Donte Dvinchenzo.

[@Childishirvin]

thank you for not wasting my time

[@alikbell6008]

Bro I love your videos. So simple, well-structured and straight to the point

[@david894]

This guy is a frickin beast!

[@axelandru9346]

Such an amount of information in just one video and that's making him a good top sigma and that's why we love you !!!!

[@babycheesus666]

I grew up watching bodybuilders doing lat pulldowns, and wasted decades of progression with that shit. Changing those for pullups has made a massive difference for me.

[@Hentzau.]

Im a year late but have you ever thought that you didn't do Lat Pulldowns well enough?

[@johncharles236]

Great content, man. Keep it coming.

[@colinmurrayYT]

Thanks, will do!

[@nayt90]

You got me with the low battery sound 2:34

[@AyushChauhan-fb6vd]

Started doing L sit thanks to you

[@CameronGillespiee]

babe wake up new colin murray video

[@colinmurrayYT]

😂😂

[@knuse84]

I love your videos! Can you do one on how to keep your wrists healthy and pain free?

[@maitlember1942]

yeah, lets ask it in his next videos so he will see it

[@galactic_overlord]

Generally, you want to do wrist stretches, and do exercises that roll your wrist (hold your hands together, and cross fingers, then begin to do a circular motion - at any given moment, just one of your hands should push on the other). Do these before you start working out, and during the first exercises that put strain on your wrist until you feel properly warmed up. You can also use wrist straps that limit the amount of bending your wrist experiences.

[@suj1201]

I had no idea there were so many variations of pull-ups! Good stuff

[@oreocarlton3343]

Good advice especiqlly on failure but dont keep skippin leg days😉

[@devonandrewmills]

Those archer pullups do seem really intriguing.

[@herbls]

bro the airpod dying noise 😭😂 awesome content man!

[@lostmarimo]

i found that doing slow negatives to failure and then doing a little superset of assisted full range pull ups really got me strong. Edit: i did as many normal pull ups as i could before doing negatives* i went from 0 pull ups to 3 sets of 10-8-6 in about 4 ish months doing a full body workout with 1 or 2 days rest depending on how i felt.

[@stoppls1709]

yo nice

[@maitlember1942]

slow negatives?

[@lostmarimo]

@@maitlember1942 yeah doing the movement slow and controlled, just so you don't let gravity do half the work. Starting with the bar at your chest or throat in proper back position. The clenching up as you start hanging

[@improvisthenics]

​@Mait Lember its where you do the eccentric portion of the pull up (the part where you are going down) as slow as possible, 8 to 10 seconds

[@lostmarimo]

@@improvisthenics well i didn't do it that slow. More like 2-4 seconds

[@JustinTimeJLew]

Bro got wide lats and wide waves 🌊 Salute!

[@Victor-qu1dl]

“When you can do pull ups, now we’re cooking 😂😊😊” That’s so nice!

[@priyanshubartwal8464]

Your back is crazy good man

[@colinmurrayYT]

Thanks bro!

[@noahl7510]

I love this guy!!

[@alucard6919]

Inspirational AF bro.

[@PotatoBeastShort]

Subscribed!! Thanks for the tip mate.

[@cya_kingz5362]

My guy is a beast. Subscribed

[@nfri5108]

nice video, I am gonna be 70 years old in 5 months and up to 13 pull ups and even typewriter pull ups...love em...i will never quit...enjoyed your video...how many times a week do you work your back?

[@Glirion__]

I was a normal narrow back boy and after getting to a point of 20 pull ups in a set I went to a wide back man. Best shit.

[@kryptoniterocks8245]

Good stuff dude love it.. Gonna start to inquire them

[@IndoBean]

W man. W tips. W video.

[@NotMe-et9bx]

I doubt this is optimal, but what has worked for me for everything thus far has been to do what I call criss cross pyramids. Start with low weight-high rep, and move over your sets to high weigh low rep. For example, I had weakass arms and chest when I started bench pressing. So I did 25 reps with just the bar, then 20 with 10lb plates, 15 with 25lb plates, 15 reps with 45lb plates, and failed at like the second rep. I just kept up that routine until I could do the 15 reps w/45lb plates then went to 45s+10s, etc until one day I got a bunch of compliments for having such a big chest. The same has worked for deadlifting, biceps, farmers carry, etc. Just do what you can and keep building.

[@clashwithmoi8926]

back is looking really good

[@unknowncrazy15]

I wish I had this bro in my life

[@unohoncho7727]

Anyone else think Colin's top (0:16) reads 'Moving Keep Just' ? 😄

[@playwithpower9384]

Thank you. Going to try these out

[@colinmurrayYT]

You’re welcome and good luck🙌

[@DarkSatan95]

Your right about deadlifts, my injury with that threw me off the game for a couple of years of non-stop pain 😅 Definitely be careful with that one.

[@MohWalid1]

This motivated me to start with pullday instead of push

[@DubLightning]

had a great time watching this video, you did a great job on it imo! thx :) can't wait to do more pullups soon :)

[@ChanDreww]

Great video with quality information Colin!! Let me work towards the Christmas tree now!

[@TheYthy]

can we get a video for how to get a thick neck like yours please? impressive as hell

[@TheVillageBeast]

Calisthenics gains for life. Let’s get it

[@VudrokWolf]

Hey man, thanks for sharing, excellent content, by the way your back is pretty amazing props!!

[@up2mynizzuts]

At first I was like . .....but then his exercise selection and comments made a good Solid video . He knows his stuff

[@ankitsaraswat8988]

Appreciate your work 🙏👍

[@sullainvictus]

Legend has it this man never works out in the same place twice.

[@ANDREW.24]

Thanks for the advice my friend

[@colinmurrayYT]

Any time!

[@BlowUpTheOutsideWorld]

I'M IN LOVE WITH THE SHAPE OF YOU!

[@WeAreConstruction]

can you please do a posing routine.

[@gooddempsey]

If you really want to grow your back. Nothing adds mass like a kipping pull up. Use as much momentum as possible and as little muscle as possible and your back will get HUGE

[@philipstevens730]

Excellent rear delts. Keep up the good work

[@thepresence9652]

Nice back bro 👍 definitely gonna put pull ups as a priority

[@colinmurrayYT]

You won’t regret it!

[@andreipotato3828]

Thx bro, i apriciate you sharing this

[@nolaskoabreu9228]

You have done really well with your body. Good job. Is all this that you're explaining things you've learned on your own or did you get trained by someone? You seem very humble too from your way of speaking.

[@HL-lk5ln]

Great video. It might be weird but I fine your voice and your use of tone very soothing, made me pay more attention for some reasons, P.S. never know Crush has actual stairs in their gym thats wild.

[@alejandroterzado2068]

this video was so good now we gotta get a chest vid.

[@S4iS4iB3n]

the old dude "rowing" in the background cracks me up even after watching it many times

[@88Kieys]

That’s not a Christmas tree, that’s the Assassin’s Creed logo.

[@Ctec87]

Horizontals actually really helped my pullups, but like I had to do light and heavy variations. So like using a band and stretching out and away behind my back for those smaller muscles and heavier for the larger ones. Can do like 20 pullups in a row now whereas 12-15 was my max previously.