0:56 - Reverse Grip Pull downs 2:00 - Cable Pull downs 6:45 - Single Arm Dumbbell Row 8:10 - Underhand Grip Bar Row 13:45 - Dumbbell Pullover (3 sets of 15) 15:30 - Straight Arm Push down (3 sets of 15) Don't mind me, just setting up bookmarks for when I go to the gym.

1. Reverse Grip Pulldown & Cable Pulldown 2. Dumbell Rows & Underhand Grip Bar Row 3. Dumbell Pullover and/or Straightarm Pushdown 4 Sets: 20,10,10,15

I first watched this video series about a month ago. After creating my own routine based on your advice and workouts I have noticed an increase and both size and strength. I've managed to drop 20 lbs. and put on lean muscle. Ive also been following some of your nutritional advice from other videos. Thank you for posting your tips and tricks and advice. it has helped me continue my battle to rid myself of diabetes and become a more healthier person overall. I look forward to future videos and more importantly being around for my family and friends because of a healthier life style.

Your instruction is superb. Your camera man should focus more on the muscle group you're demonstrating. In my opinion, he focuses on your face and your dialogue but forgets about the actual movement and muscle group you're flexing. If you fix that, you'll be one of the best instructors on KZfaq.

4:58 "the light is weighter" 😂😂😂😂😂😂😂😂😂😂😂😂

Applied some of these principles you showed us in these four back videos to my workout and felt a better pump today. Feel like my workout has been optimized. Thank you James. Vice President of BPI, filled with projects, has time to maintain an awesome body and still does this in youtube. Superman! 💪

Good workout. Starting doing 20-40 rep supersets like this about a year ago. Some friends think I'm crazy but I've had the best results from it. Love to watch them struggle with it when they are used to doing 3 sets of 10. Not only builds size but also muscular endurance. Lots of people focus on size only but if you don't have great endurance you aren't in good shape. Period.

Awesome content! There are A LOT of fitness youtubers now, but you definitely stick out, that's why I have subscribed you.

THE BEST!!! back workout I've ever had !!!

Why have I only just found James Grage ?? Changed my routine last week using ATT and now I feel like the first day in the gym ...every muscle burnt !! Puts all other instructional videos in the bin .cheers James . Rich UK

Also, a/o 4:33pm est, not a SINGLE negative comment. Speaks volumes for you James. Thank you.

The whole concept of pulling and leading with your elbows and NOT your hands got me! This guy really knows his shit

Hard core , all about the muscle , no ego . I'm having best workouts I've ever had , in 35 yr . Good stuff 👊💥

“Lights weighter” 💀 I come to this video every now and then just to hear that. Gets me everytime. Great workout bro

I got you and Jeff Cavalier as must see videos.

Did this work out recently, kept it light (no egos!) used good technique (takes a bit to get used to) and two days later my back ached like hell. Love your technique and advice is solid. Six pack short cuts have been left in the dust with their shirtless antics. Thank you James.

You are a modern day Vince Gironda; he too discussed at length working muscles from different angles to achieve the most growth in the shortest time possible. I enjoy watching your videos because you are so well versed. Thanks, James.

I really need to take notes on these videos. It's like having my own personal trainer, so amazing!

I have been searching for good information for 3 years, You sir take the number one spot. EVERYTHING you say make sense. Thank you!

Some of the best videos are from this guy, breaks the science down of building muscle

I just discovered you today and watched about 4 of your videos. You take the science of working out/bodybuilding and explain it in such a clear-cut way, it makes your videos easy to follow. I just want to say job well done and I look forward to your videos going forward. I will be applying these techniques in my back routine today.

Decades of experience and amazing tips and tricks given generously for free from this awesome guy... many thanks James... for me by far nmr one fitness channel right now.. small tip: the pull-down works for me even better with 2 ropes, if available.

Just wanted to say thank you. You really took me to another level. I have been working out since I was 17 and I am 42 now. I grew up learning from Arnold and others in the gym. My form has always been amazing, at least I thought it was. Thank you for this video and others. they are all helpful. Edward

Great video James. I started this last week. Thank goodness I put my ego to side & lightened the weight. This workout is just as bad my leg workout.

4 years later and this man is still a beast.

Reading thru comments, lol; people seem to be crying about supersets in a busy gym, Just cause he's doing a super set doesn't mean you can't do it one at a time people! Some moves you can, some you can't, it's the overall movement that matters, as he says, form over weight! Do what you can with what you have, do it right, and focus! Stay Buff! Stay Tuff!

Damn. is this dude good. Thorough instruction. Best on YT i think. Handful of others in that top tier. I think he's better than Olympia winners i see on here.

im so happy that my gym has two “mini” gyms in case it overflows but when it’s not busy it allows me to perform these types of supersets 🙏🏽

Dear James, how are you man? Duddy, I started workout my back with your techniques and finally I felt my back!!! Now I completely understand what means feel the muscle and connectly mentaly with it! Thank you fellow!

Man I've been lifting heavy for years, I'm 6'3" 275. I was looking for a change in my workouts and just recently started watching your videos and love them!!! You have changed my opinion about going lighter on the weight and focusing on better form. Thanks for the videos and keep up the great work!!!

Dude u are the man I use to work out did it for 4 yrs fell off do to life and kids . Back after 6 yrs and these workouts are great. Love the burn. Seeing results pretty quick after just 2 months thanks

I want to thank you for your videos. I was one of those guys that never felt a real back work out until I implemented your techniques.

Today just became Back Day!!! Can't wait to hit the gym and use this routine.

just want to say thanks james. i do everything you say and i grow so fast.

Such a comprehensive session on whole back... U talk it out in such a easy way.... thanks so much

Finally! Thanks man I'm using this 20,10,10,15 program for a few more weeks.. I'm really liking it! Love the channel man!

Since I started using your regimen doing 4 sets per exercise rather than 3, I've seen more growth. I'm a natural lifter so results is what I'm after. Thx for the help. Btw, did you say use light weighter lol. Don't worry, I won't tell anyone. Look forward to more content

great video! you really don't notice how many people have bad form and technique in the gym until you really watch these videos I've learned a lot and it's actually funny going to the gym and seeing these guys pick up more weights than they supposed to anyways great video.

Techniques are consistent w/B.Pak's MI40. Solid. Much respect to the Muscle Geek.

I've been waiting for a long time to find a workout channel that is SO SPECIFICALLY detailed! Love this channel. Extremely helpful! Keep it up James! We all appreciate it.

Thank you very much James you really make me understand what's going on when I train my back .. KEEP Going MAN!!!

These workouts are amazing! The image of pulling from the elbows worked perfectly. I don't think I've ever been so aware of my back muscles. After a week of these workouts, I am incredibly sore - in a good way. Thanks so much for this! Looking forward to legs!

Best back workout video ever

James I did this workout this morning and it was great. 3 hour later still fell the pump and my center back feels like when I work out my arms.

I love how raw your videos are and how interactive you are. Definitely showing off good form which I'm taking notes of and implementing. Thank you, keep it up!

Just excellent advice and demonstrations. Thoughtfully presented. Couldn't praise this channel more.

Would like to admire James as a very smart muscleman, that is an honest compliment!

this is smart lifting! I've discovered that I've been doing some exercises wrong. I really like the detailed explanation of how the muscles work and why the exercises have to been done a certain way. I feel like I'll make faster and better gains using lower weight. Thank you James Grage! John G

wide bar chin up/knees cable pulls, dumbbell wide elbow row/barbell row, dumbell partial pulkover/rope lat pullins

I had a doubt in James's training routine. But anyway I gave it a shot...Fantastic results so far... Thank you James...

Great info again James, got 4 weeks of focusing on back work coming up, this will be a big help.

I just want to thank you for the commitment of what you do. I'm envious of where you are but grateful I get to learn from where you have been. I love what you are doing for Kirby truly wish I was in his spot!

I have a thing I do called "20rep Tuesdays" and it usually lands on Back day. I'll do 10reps of something, then drop weight and do 10more reps. The second set of the 10reps I really focus on squeezing and go slow on the negtives. Try it out. You will get a SWEET in your back from it. I will usually do Wide Grip Lat Pull downs, Seated Rows, Close Grip Lat Pulldowns, Bent Over BB Rows when I do this 20rep Tuesday workout.

this guy is the best at explaining

Can't wait for the advance leg workout. I've been incorporating the other workouts and so far it's been kicking my ass. Awesome job on this video as always!

Thanks James ive been doing ur chest workouts and ive made so much more progresse compared to years of doing bench pressing thanks again ur awsome

Thanks again James. Great advice on the pushdowns and ditching the ego. Anticipating your leg video

Really saw this guy today but he is already my favourite guide to build my body :) !!! Keep up the good work brother !!!

Great back routine. Everything JG posts is quality.

I love the concept of doing a recruitment set for most of your exercises, it's really smart and it helps build a good muscle/ mind connection before you do your working sets. I'm planning on following most of your routines for a while. Looking forward to the results!

hey this is the first video that i have watched . i really learned alot . i have lost lots of weight this summer and im looking foward to train. thank you for taking your time to show us tips and tricks plus its well explained thanks again

I started using your workouts , I'm sore. Before I was sore from time to time. Thanks great videos

thanks James I was stock with one routine that I learn 10yr ago this set of exercises for the back are the best that I try so far and I'm sticking you good form advice.

Hey James, i love your videos. When you were talking about the geeky stuff in the first video i watched of your i was like "oh come on man just get to the workout". But after watching more of it i realized this is EXACTLY what i have been wanting. Someone to show me why i'm doing certain things and how to target specific areas. I've been told for years that if i want to get big i have to lift heavy and heavy only. Well that doesn't always work. My body hasn't changed in a long time. I'm addicted to your videos now. I have now lowered the weight and also doing the 20,10,10,15 rep counts and using correct form. Just loving it. Although after some workouts (especially back) i don't feel sore the next day. Even though i "killed" the workout as Kirby would say lol. I have really tried focusing on the mind muscle connection and using correct form but sometimes i don't feel sore at all the next day which is disappointing. Do you know why that happens? Does this happen to you? Am i still achieving anything or was the workout a waste of time? Hope to here from you. Thanks

4:57 "The lights weighter"

was able to get a deep kind of soreness that i have not been able to get in a long time! great routine!!!

James! Thank you for posting these! I love all your videos and appreciate you showing how it's done inside the gym not just talking about it!

aaaaah - now I get it. You`ve made it all make sense now .

i need to focus more in thickness than width, great advice .. thank you James Bond

"Getting that mind muscle connection" is my quote today

I like it where you put the full routine in the description. I watch the full video. But later when I head to the gym I just wanna pull down the description and get the basics. like you did on your chest workout description.

Have gained a lot of knowledge from this series. Thank you

Brand new subscriber! I tried this workout this morning... good looooooord! It made me realize how I have been doing wrong form! I am super sore. Looking forward to the rest of the workouts. Thank you

I've been watching your videos and doing your routines since 2 or 3 weeks ago bro, and have helped me a lot in my workout, thanks a lot man!!! Keep doing this. Greetings from Mexico

you are the best every coach I have found until now ... thanks alot alot sir for sharing this exercise with us .... please make for use list of supplyment to refer under student life budge .. I am waitting for your new videos .

For cable cross pulldowns if you step back instead of forward you get better tension in the lats as the elbow works to go slightly behind the back.

Love every single one of these videos, has definitely changed the way that I train! Thanks a ton James, the man to learn from on KZfaq!!!

Pull over in straight hips position is a chest excercise, used to a thoracic expansion. Pull over putting your hips down is a back excercise. I've been tried both, what could you say about it James? I would appreciate it. Thanks a lot, i use to do these excercises. 💪👍

Thanks you so much for the awesome tips and full workout video. I been watching your other advance training techniques and it has helped me immensely. I been training back the wrong way for years and was wondering why I’m not seeing gains on my lats. I’m starting light now and focusing on good form. Thank you so much and wish you will come back at some point to make more ATT videos!

Thank you so much!! I think ive finally figured out why I have issues building my mid back!!

Just got back from this session. Feels great and my weight is steadily climbing. :) I just click with these workouts, thanks so much!

Thanks for these workouts James, you should have alot more subscribers! I've just started working out 2 months ago and alot of the things i've learned were because of you. keep up the videos man! much love from the Netherlands!

Monday's are crowded on chest day. We're gonna try this today instead :D. Thanks for the video.

It's so hard to superset in a normal gym.

This was one of the most informative back videos i've seen. Thanks James!

i watched three of his back videos...this guy knows what he's talking about, very informative , thank you very much. ( one question he is natural right ?

He said “The lights weighter” 😂 love your vids tho james

Pull ups are best back builder for detail and width

You really do deserve more subs/views, love your video's thanks for the good content.

Wow another good tip! I have always though of pulling with my hands, now I will do pull with elbow.

Love it!!! Gonna try this on my back day next week!!!

Just wanted to say thanks for all of these great videos. I'm new to your channel and I'm already wishing I'd found it sooner 😀 I love how you actually explain why we should do a certain movement and what it actually does. My training was starting to get stale, but you've inspired me and I've changed up my whole routine now. Thanks again Muscle Geek 👍🏻💪🏼

Thanks for all the information and especially for keeping it simple... Great job!!!

just done that work out and I tell you my back is on fire good workout 👉👌👍💪

I've learned a lot from you videos nice to see someone else wearing vans to work out.

Wow! I'll do this tomorrow in my back program. Regards...

Super awesome channel James. Really appreciate your content! I did your shoulder workout this morning and I honestly never actually felt my shoulders working until that workout. I had veins popping and actually had a pump like I get in my arms or chest. I like how you really harp the form and feeling the muscle work. I know that I tend to want to sling heavy weights around and get a mediocre pump. I'd much rather focus on the muscle and get a nasty pump. Again thanks!!

Once you conplete each muscle, a great topic to talk about next would be supplements and what to take and why to take it. Especially for the people who barely start lifting who only know about Protein, Creatine, and Pre-Workout.

Fuuuuuuuuuudge wish I found these videos allot sooner cuz I would have way more progress. Did this workout today and felt a huge differance in muscle activation. Usually do too much weight and recruiting of other muscle groups and working out my back but not feeling it like I did with this. Gonna get some real results now.

4:58 'The light's weighter'! LOL James, love your vids