In the world of competitive bodybuilding, few names carry the weight of Dorian Yates. Known as “The Shadow,” Yates revolutionized the sport with his dense, grainy physique and six consecutive Mr. Olympia titles. But as he often reminds his followers, muscle alone doesn’t win titles—posing mastery is essential. One of Yates’ signature poses, the Back Double Biceps, played a crucial role in his dominance, showcasing the power of his back, traps, and rear delts.
In a detailed Instagram post, Yates shared the intricacies of this mandatory pose, offering insights from years of practice and refinement. “So here, as always, the whole body is judged and although the name is ‘back double bicep’, not a huge emphasis is actually placed on the bicep as the pose is viewed from the back. Essentially, it is the reverse of the front double bicep,” Yates explained.
Why the Rear Double Biceps Is a Full-Body Showcase
Unlike its name suggests, the Rear Double Biceps pose highlights far more than just the biceps. For Yates, this was an opportunity to display his dominant back, well-developed traps, glutes, hamstrings, calves, triceps, forearms, and rear delts—all working together to create a 3D effect that impressed judges.
“The entire back is on display along with the glutes, calves, and hamstrings,” Yates noted. “Of course, as well as the triceps, forearms and rear delts which massively help with that 3D look of the delts. Having strong rear delts helps not only with posture but massively adds to your back in this pose in particular.”
Despite considering it one of his stronger poses, Yates admitted that mastering the Rear Double Biceps wasn’t easy:
“Even though I’ve said it’s a strong pose, it took me many, many hours to perfect,” he shared. “I really had to work on this mainly because I didn’t feel it was perfected with the wrist position, so that took a while to sort out. Plus, it became hard too because you can’t really see your back when posing even with two mirrors.”
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The Workout Blueprint Behind Yates’ Iconic Back
To nail the Rear Double Biceps pose, Yates knew that developing specific muscle groups was non-negotiable. His back, traps, rear delts, glutes, and hamstrings were key components. Below is a **workout inspired by Yates’ training philosophy**, designed to bring out the fullness and density required for this pose:
Back and Rear Delts Focused Workout
- Barbell Rows (Underhand Grip): 4 sets of 8-10 reps
*Yates favored these for maximum lat and mid-back thickness.* - Wide-Grip Pulldowns or Weighted Pull-Ups: 4 sets of 10-12 reps
*Targets the lats and enhances width, crucial for creating the “V-taper” effect in the pose.* - Seated Cable Rows (Close Grip): 4 sets of 12 reps
*Focuses on the mid-back and rhomboids for depth.* - Dumbbell Rear Delt Flyes: 4 sets of 15-20 reps
*Strengthens the rear delts, critical for that 3D shoulder look Yates highlighted.* - Barbell Shrugs: 4 sets of 12-15 reps
*Builds the traps for added thickness and upper-back dominance.* - Romanian Deadlifts: 3 sets of 10-12 reps
*Targets the glutes and hamstrings, ensuring the lower body complements the upper back in the pose.*
In addition to this workout, Yates often performed pose-specific practice sessions, holding the Rear Double Biceps for extended periods to improve endurance and refine the position. He even shared that the lower back “Christmas tree” flex—a hallmark of elite conditioning—was captured in his pre-pose setups.
The Takeaway: Pose Practice is Training
Yates’ experience highlights a crucial lesson for aspiring bodybuilders: posing is as much a part of training as lifting. Developing the muscles is one thing; learning to display them effectively is another. “You’ll see through these pics that even with the novice ones, you can see the shape and insertion of the traps and fullness of the muscles,” Yates said, reflecting on his early days.
By committing countless hours to both training and posing practice, Yates ensured that his strengths stood out while minimizing perceived weaknesses. His Rear Double Biceps pose remains one of the most iconic in bodybuilding history—a blend of strategic muscle development and precise presentation.
For anyone looking to improve their stage presence or simply build a more impressive back, following Yates’ blueprint offers both inspiration and a practical roadmap.
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