Bodybuilder Dana Linn Bailey is known for her crafty workouts and today’s demonstration was no different. In a recent YouTube video, DLB pushed herself through a demanding drop set back training session for building muscle and getting jacked.
Having conquered the Olympia stage as a Women’s Physique star, Dana Linn Bailey’s attention to detail is second to none. While she no longer competes actively, Bailey boasts an unbelievable physique, complete with V-taper, capped shoulders, and a tight waist.
From high-octane workout endeavors to discussing her lifetime natural status, DLB continues to captivate fans from around the world. We all recognize how important back training can be, as it helps give the body more shape and balance. Now, DLB is sharing one of her daily training sessions she uses to build a muscular and toned back.
Try Dana Linn Bailey’s Drop Set Back Workout for Building Muscle
Check out DLB’s workout below:
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
- Bent-Over Dumbbell Row – Dropset 4x 12-10-8-6
- Seated Cable Row – overhand grip 4x 8-12 reps
- Seated Cable Row – close underhand grip 4x 8-12 reps
- Neutral – Grip Lat Pulldown – Dropset 4x 12 reps
- Seated Incline Cable Pullover + Prone Cable Angled Row: 4 x 10-12 supersetted
“It’s back day. We’re going to be getting jacked, getting huge, we’re going to be growing some wings. Follow along, it’s coming straight from DLB daily.”
Bent-Over Dumbbell Row – Dropset
She kicked off her back training with a drop set of one-armed bent-over dumbbell rows.
“Single arm bent over dumbbell row, we are going 12, 10, 8, 6, and then the last, at six reps, you’re going to drop the weights by like 40-50 percent and then you’re going to go to failure. So, drop set on the last one, obviously, as the reps go down, you go up in weight,” said Dana Linn Bailey.
Seated Cable Row – overhand grip
On the seated cable row machine, Bailey used an overhand grip to hit the rear delts and the mid-back.
“Have a little compound set here from the seated cable row using a wider bar. We are going to start with a wide-grip seated row. Now, on this, I want your elbows wide and I’m going to try to pull up towards my chest instead of pulling down by your belly button because we have another exercise after. So, you’re going to pull a little bit higher, elbows are a little bit wider, it’s going to hit your rear delts. It’s going to hit that mid-back.”
Seated Cable Row – close underhand grip
To tax the lower lats, Bailey executed reps of the seated cable row but with a closed underhand grip.
“Then you’re going to switch your hands, a little more closed grip. I’m doing just about shoulder-width grip. Now, instead of pulling a little bit higher and wider, we’re going to be tucking those elbows and keeping them really really close to our side and now we’re going to pull towards our belly button. This is going to target those lower lats for that.”
Neutral – Grip Lat Pulldown – Dropset
DLB explained that grip variations factor greatly into her back workout routines.
“If you haven’t noticed, every single exercise I’m trying to change the grip.”
She favors the mag grip bar because it keeps the weight off of her forearms and hands.
“I see a lot of gyms are starting to have these [mag grips] there’s a lot of knock-off versions of these too. They are fantastic. The way the handle is instead of like gripping your hand all the way around the bar, it dispurses the weight a little bit more. So it takes a little bit off of your forearms and off your grip.”
Seated Incline Cable Pullover
Instead of her typical straight-arm pulldowns, Bailey switched things up with seated incline cable pullovers.
“I wanted to do some straight arm pulldowns but I’m going to change it up because I do it mostly almost every workout.
So, you can also do which they are more so like a pullover so if you’ve ever done dumbbell pullovers for chest this is going to be the same thing but on a cable.”
Prone Cable Angled Row
She supersetted seated incline cable pullovers with prone cable angled rows, focusing on a deep stretch in the lats.
“Then, we’re going to flip around and just like we do on the lat pulldown, we’re going to be kind of doing an angled row. So, you’ll pull in between your chest and the bench. So, I sit all the way down on the bench and then you’re just pulling down. Let it contract for a second. Slow on the way up. Let your lats stretch all the way forward then you’re going to pull all the way down, keeping those elbows nice and close to your side.”
Bailey never backs away from a workout challenge in her spare time. Recently, the former Olympia winner decided to train like bodybuilding influencer Sam Sulek for a day, where she focused on heavier weight and higher reps.
DLB remains a beloved member of the fitness community, routinely offering her best tips and insight for a better physique. If you feel like adding some spice to your back day routine, give Bailey’s latest workout a try!
RELATED: Dana Linn Bailey Shares Her 3 Proven Tips for Building Bigger Muscles With Lighter Weight
Watch the full video from Dana Linn Bailey’s YouTube channel below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
