Dorian Yates’ Back Workout: Build an Impressive and Strong Back

When it comes to having an impressive and strong back, Dorian Yates was undoubtedly one of the best bodybuilders of all time. He won six Mr. Olympia titles, and his back was one of his most prominent assets. Yates had a unique approach to training his back, which made it stand out from other bodybuilders. In this blog post, we’ll explore Dorian Yates Back Workout and how you can incorporate his techniques into your own routine to build a strong and impressive back.

First, let’s take a look at Yates’ approach to back training. He believed that the key to building a great back was to focus on the width and thickness of the muscles. He also believed that you should train your back as heavy as possible while still maintaining good form. Yates’ preferred exercises were those that allowed him to move a lot of weight, such as barbell rows, T-bar rows, and pull-downs.

Incorporating Yates’ back workout into your routine involves choosing the right exercises and training with high intensity. Start with exercises that activate all the muscles in your back, such as pull-ups and chin-ups. Then move on to the compound exercises that involve rows, pull-downs, and deadlifts. Finish with isolation exercises that help to build the muscles.

To train like Yates, you must lift heavy weights and do fewer reps to allow your muscles to work harder. Yates usually did four to six sets of six to eight reps for each exercise, focusing on the movement and contraction of the muscle. Rest between sets should be minimal, around 30 to 60 seconds.

One of Yates’ favorite exercises was the T-bar row. He believed that it was an effective way to build thickness and width simultaneously. To do a T-bar row, load a barbell with the desired weight, hold it with an underhand grip, and stand over it with your feet shoulder-width apart. Keep your back straight and hinge at the hips to lower the weight. Then, with your elbows pulled back, row the weight up towards your chest. Squeeze your shoulder blades together at the top of the movement and hold for a few seconds before lowering the weight.


Dorian Yates’ back workout was all about intensity, form, and heavy lifting. While his approach may not be for everyone, there’s no denying that it worked for him. By incorporating his techniques into your routine, you can build a strong and impressive back. Remember to focus on the width and thickness of the muscles, train with high intensity, and lift heavy weights with good form. With time and perseverance, you can achieve the same level of back development as Dorian Yates.


Share on facebook
Share on twitter
Share on pinterest
Share on linkedin

Leave a Comment

Your email address will not be published. Required fields are marked *

On Key

Related Posts