Bodybuilding legend Dorian Yates is showing the new generation of lifters how to train with intensity. On March 20, 2026, he guided ‘The Kendall Jenner of Bodybuilding’, Vladislava Galagan, through an old-school back and delts workout.
Vladislava Galagan has broken barriers as a woman in Fitness, showing that strength and femininity can be accomplished simultaneously. She never shies away from controversial topics and has even discussed her use of performance-enhancing drugs. While it’s unclear if she’ll ever jump into the competitive bodybuilding circuit, her physique is admired by fans worldwide.
Yates, meanwhile, cut his teeth in the IFBB Pro League and secured six consecutive Mr. Olympia titles before calling it a career. In retirement, Yates still prioritizes resistance training and healthy living. Known for his iconic ‘Blood and Guts’ workouts, getting the chance to train with him is an opportunity Galagan refused to miss out on.
Dorian Yates Pushes Vladislava Galagan Through Back and Delts Workout
Find their exercises from the video below:
- Dead Hang (Warm-up)
- Machine Pullover
- Reverse Grip Lat Pulldowns
- One-Arm Dumbbell Rows
- Cable Rows
- Bent Over Dumbbell Raises
Dead Hang (Warm-up)
According to Yates, the best way to warm up the shoulders is dead hanging on a bar for a few minutes. This practice helps keep the shoulders from rotating forward during exercises.
“It’s the best thing for your shoulders. Just dead hang and relax your arms and back. If you feel like it, you can move around. Just hanging in there is opening your shoulders up. It’s putting your shoulders more back in the right position. You do this every day before your warmup because we have a tendency to rotate forward.”
Machine Pullover
Yates told Galagan to push through the elbows, aim for a stretch, and use her feet to stabilize.
“You’re pushing through there [elbows], you’re not letting your arms come out away from the pads. They are resting in the pads. Stick down, put your feet out because you can stabilize, let it go up for a stretch, then you push all the way down to here.”
Reverse Grip Lat Pulldowns
He explained that slowing down repetitions is ideal for pre-exhausting the muscles, which are stronger during the negative of each repetition.
“You’re stronger on the way up. In order to try to tax it, you’re going to slow it down a bit. That’s why we’re slowing it down a bit, because your muscles are stronger during the negative. If we just go through it quickly, it’s not going to get exhausted.”
One-Arm Dumbbell Rows
Next, they moved on to one-arm dumbbell rows. Yates shared that it’s better to think about a ‘down and back’ motion rather than worrying about bringing the dumbbell up to the hip or by the stomach.
“We’re going from the shoulders a little bit back towards the hip,” said Yates. “Remember what I said, here’s your upper arm, right? Down and back. Just think about that motion rather than thinking about where the dumbbell has to go here or there.”
“Try not to roll over the body, keep facing down,” he added.
Cable Rows
For upper back, they focused on controlled cable row repetitions:
“It’s going to be a bit more upper back, rhomboids, mid-trapezius, yeah? I let the shoulder go forward, but I don’t collapse the lower back. I don’t worry about where it goes, I pull.”
Bent Over Dumbbell Raises
As an old-school finisher, Yates pushed Galagan through bent-over dumbbell raises.
“This is old-school, I don’t see people doing this anymore because they got machines and cables,” he said. “It’s basically the reverse of a dumbbell fly if you think about it. I’m going to be parallel to the floor.”
This wasn’t Galagan’s first bodybuilding collaboration. She recently linked up with powerlifter and bodybuilder Larry Wheels. They took on an intense shoulder pump workout, where the two challenged each other through the hour-long session.
Yates continues to shape the next wave of lifters and athletes on the rise. He believes mind-muscle connection and pre-exhaustion are key to an effective back and delts workout.
RELATED: Vladislava Galagan Discusses How OnlyFans & WebCams ‘Saved Her’: “I Was Struggling A Lot”
Watch the full video from the Vladislava Galagan YouTube channel below:
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