Dorian “The Shadow” Yates’ lats hung low and stretched wide as if to form a perfect (huge) square, and their inner, lower drape framed a prominent lumbar Christmas tree, but the quality that most distinguished his back was its unparalleled thickness.

He sported football-sized slabs of inner traps, spinal erectors that resembled Doric columns and lats so dense their depth was a winning advantage even in front shots. All were visual manifestations of Yates’ high-intensity workouts.  

Now you can try Dorian’s legendary back workout for yourself.  The exercises, sets, and reps are here, but you’ve got to bring the HARDCORE…


  • Hammer Strength Pulldowns | SETS: 1 | REPS: 8-10
    • or Nautilus Pullovers SETS: 1 REPS: 8-10
  • Underhand Barbell Rows SETS: 1 REPS: 8-10
  • Hammer Strength One-Arm Rows SETS: 1 REPS: 8-10
  • Seated Cable Rows SETS: 1 REPS: 8-10
  • Back Extensions SETS: 1 REPS: 10-12
  • Deadlifts SETS: 1 REPS: 8

Notes: These working sets were usually preceded by one or two warm-up sets. Yates trained rear delts between seated cable rows for his upper back and back extensions for his lower back.

Legendary Backs: Dorian Yates

Click HERE to go back to the LEGENDARY BACKS main page >>