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Back Training With Dorian Yates | Out of Breath Episode 1 — Key Takeaways

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Back Training With Dorian Yates | Out of Breath Episode 1

Making Moves Podcast30mSep 16, 2026

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Use pre-exhaustion — isolate lats to failure on a machine (e.g., straight-arm pulldown) without biceps grip, then immediately compound with close reverse-grip pulldowns, 6–12 reps, slowing the negative to tax all three phases (positive, static, negative).

Key takeaways

Pre-exhaust lats with isolation before compound rows

Pre-exhaust lats with isolation before compound rows

  • Isolate lats first with straight-arm pulldowns, then move to compound pulls so biceps/grip don't limit lat work

Rounded spine blocks lat contraction — keep neutral or slightly arched

Rounded spine blocks lat contraction — keep neutral or slightly arched

  • Form cue: if you round forward, lats can't fully contract; keep chest on pad, chin up

Extra negatives after failure squeeze remaining eccentric strength

Extra negatives after failure squeeze remaining eccentric strength

  • After failing on positive, partner lifts weight to top and you lower it slowly — you still have eccentric capacity

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In this video

  1. 1mIntroductions and Training Exchange Setup
  2. 2mBack Anatomy and Function Explained
  3. 3mWarm-Up: Close-Grip Reverse Pulldown Technique
  4. 5mPre-Exhaustion Principle and Machine Setup
  5. 7mLat Isolation Machine: First Working Set
  6. 10mCommon Training Mistakes and Warm-Up Set
  7. 12mReverse-Grip Pulldown: Work Set to Failure
  8. 13mBarbell Row Setup and Bodybuilding Mindset Discussion
  9. 15mBarbell Row: Technique Correction and Work Sets
  10. 18mChest-Supported Rear Delt Rows
  11. 19mRecovery, Competitive Bodybuilding Health, and Injury Discussion
  12. 22mExtra Negatives and Training to True Failure
  13. 24mIdentity Loss, Depression, and Recovery
  14. 25mFinal Rear Delt Set and Performance Feedback
  15. 28mMobility vs Flexibility and Career-Ending Injuries

“Most competitive sports are not naturally healthy. They are competitive and it's only about winning the discipline, winning the sport.”

— Dorian Yates

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