Legendary Backs: Dorian Yates

The Shadow's high intensity back workout

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...


  • 1. Hammer Strength pulldowns: 1 set of 8-10 reps
    • or Nautilus pullovers: 1 set of 8-10 reps
  • 2. Underhand barbell rows: 1 set of 8-10 reps
  • 3. Hammer Strength one-arm rows: 1 set of 8-10 reps
  • 4. Seated cable rows: 1 set of 8-10 reps
  • 5. Back extensions: 1 set of 10-12 reps
  • 6. Deadlifts: 1 set of 8 reps
  • 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.

Train to get huge! See what Steve Kuclo does for size and strength.



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