{"id":16271,"date":"2026-03-24T23:47:23","date_gmt":"2026-03-24T23:47:23","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=16271"},"modified":"2026-03-24T23:47:23","modified_gmt":"2026-03-24T23:47:23","slug":"dorian-yates-pushes-kendall-jenner-of-bodybuilding-vladislava-galagan-through-brutal-old-school-back-and-delts-workout-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=16271","title":{"rendered":"Dorian Yates Pushes &#8216;Kendall Jenner of Bodybuilding&#8217; Vladislava Galagan Through Brutal Old-School Back and Delts Workout \u2013 Fitness Volt"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<p>Bodybuilding legend Dorian Yates is showing the new generation of lifters how to train with intensity. On March 20, 2026, <strong>he guided \u2018The Kendall Jenner of Bodybuilding\u2019, Vladislava Galagan, through an old-school back and delts workout.\u00a0<\/strong><\/p>\n<p><a href=\"https:\/\/fitnessvolt.com\/vladislava-galagan-profile\/\">Vladislava Galagan<\/a> has <a href=\"https:\/\/fitnessvolt.com\/vladislava-galagan-fitness-advice-for-women\/\">broken barriers as a woman in Fitness<\/a>, showing that strength and femininity can be accomplished simultaneously. She never shies away from controversial topics and has even <a href=\"https:\/\/fitnessvolt.com\/larry-wheels-vladislava-galagan-train-shoulders\/\">discussed her use of performance-enhancing drugs<\/a>. While it\u2019s unclear if she\u2019ll ever jump into the competitive bodybuilding circuit, her physique is admired by fans worldwide.\u00a0<\/p>\n<p>Yates, meanwhile, cut his teeth in the IFBB Pro League and secured six consecutive <a href=\"https:\/\/fitnessvolt.com\/history-mr-olympia\/\">Mr. Olympia<\/a> titles before calling it a career. In retirement, Yates still prioritizes resistance training and healthy living. Known for his iconic <a href=\"https:\/\/fitnessvolt.com\/joe-bennett-analyzes-dorian-yates-blood-guts-workout\/\">\u2018Blood and Guts\u2019 workouts<\/a>, getting the chance to train with him is an opportunity Galagan refused to miss out on.\u00a0<\/p>\n<h2 id=\"dorian-yates-pushes-vladislava-galagan-through-back-and-delts-workout\">Dorian Yates Pushes Vladislava Galagan Through Back and Delts Workout\u00a0<\/h2>\n<p><em>Find their exercises from the video below:\u00a0<\/em><\/p>\n<div class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa 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!<\/p>\n<\/p><\/div>\n<ul>\n<li>Dead Hang (Warm-up)\u00a0<\/li>\n<li>Machine Pullover\u00a0<\/li>\n<li>Reverse Grip Lat Pulldowns\u00a0<\/li>\n<li>One-Arm Dumbbell Rows\u00a0<\/li>\n<li>Cable Rows\u00a0<\/li>\n<li>Bent Over Dumbbell Raises\u00a0<\/li>\n<\/ul>\n<h4 id=\"dead-hang-warm-up\">Dead Hang (Warm-up)<\/h4>\n<p>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.\u00a0<\/p>\n<blockquote>\n<p>\u201cIt\u2019s 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\u2019s 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.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"machine-pullover\">Machine Pullover<\/h4>\n<p>Yates told Galagan to push through the elbows, aim for a stretch, and use her feet to stabilize.\u00a0<\/p>\n<blockquote>\n<p>\u201cYou\u2019re pushing through there [elbows], you\u2019re 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.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"reverse-grip-lat-pulldowns\">Reverse Grip Lat Pulldowns<\/h4>\n<p>He explained that slowing down repetitions is ideal for pre-exhausting the muscles, which are stronger during the negative of each repetition.\u00a0<\/p>\n<blockquote>\n<p>\u201cYou\u2019re stronger on the way up. In order to try to tax it, you\u2019re going to slow it down a bit. That\u2019s why we\u2019re slowing it down a bit, because your muscles are stronger during the negative. If we just go through it quickly, it\u2019s not going to get exhausted.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"one-arm-dumbbell-rows\">One-Arm Dumbbell Rows<\/h4>\n<p>Next, they moved on to one-arm dumbbell rows. Yates shared that it\u2019s better to think about a \u2018down and back\u2019 motion rather than worrying about bringing the dumbbell up to the hip or by the stomach.\u00a0<\/p>\n<blockquote>\n<p>\u201cWe\u2019re going from the shoulders a little bit back towards the hip,\u201d said Yates. \u201cRemember what I said, here\u2019s 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.\u201d\u00a0<\/p>\n<p>\u201cTry not to roll over the body, keep facing down,\u201d he <a href=\"https:\/\/www.youtube.com\/watch?v=sy4nzVzMMY8\" target=\"_blank\" rel=\"nofollow noopener\">added<\/a>.\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"cable-rows\">Cable Rows<\/h4>\n<p>For upper back, they focused on controlled cable row repetitions:\u00a0<\/p>\n<div class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa 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!<\/p>\n<\/p><\/div>\n<blockquote>\n<p>\u201cIt\u2019s going to be a bit more upper back, rhomboids, mid-trapezius, yeah? I let the shoulder go forward, but I don\u2019t collapse the lower back. I don\u2019t worry about where it goes, I pull.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"bent-over-dumbbell-raises\">Bent Over Dumbbell Raises\u00a0\u00a0<\/h4>\n<p>As an old-school finisher, Yates pushed Galagan through bent-over dumbbell raises.\u00a0<\/p>\n<blockquote>\n<p>\u201cThis is old-school, I don\u2019t see people doing this anymore because they got machines and cables,\u201d he said. \u201cIt\u2019s basically the reverse of a dumbbell fly if you think about it. I\u2019m going to be parallel to the floor.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>This wasn\u2019t Galagan\u2019s first bodybuilding collaboration. She recently linked up with powerlifter and bodybuilder Larry Wheels. They took on an <a href=\"https:\/\/fitnessvolt.com\/larry-wheels-vladislava-galagan-shoulder-pump-workout\/\">intense shoulder pump workout<\/a>, where the two challenged each other through the hour-long session.\u00a0<\/p>\n<p>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.\u00a0<\/p>\n<p><strong>RELATED:<\/strong>\u00a0<a href=\"https:\/\/fitnessvolt.com\/vladislava-galagan-says-onlyfans-saved-her\/\">Vladislava Galagan Discusses How OnlyFans &amp; WebCams \u2018Saved Her\u2019: \u201cI Was Struggling A Lot\u201d<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-vladislava-galagan-youtube-channel-below\"><strong><em>Watch the full video from the Vladislava Galagan YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"sy4nzVzMMY8\"><iframe loading=\"lazy\" title=\"MADVLAD vs DORIAN Yates\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/sy4nzVzMMY8?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<div class=\"fv-gnews-follow\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Stay Updated with FitnessVolt<\/strong><br \/>\n                    <span>Get the latest fitness news, workouts &amp; nutrition tips delivered to your feed<\/span>\n                <\/p>\n<p class=\"fv-gnews-hint\">Tip: If you&#8217;re signed in to Google, tap Follow.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/fitnessvolt.com\/dorian-yates-pushes-vladislava-galagan-back-and-delts-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodybuilding legend Dorian Yates is showing the new generation of lifters how to train with intensity. On March 20, 2026, he guided \u2018The Kendall Jenner of Bodybuilding\u2019, Vladislava Galagan, through an old-school back and delts workout.\u00a0 Vladislava Galagan has broken barriers as a woman in Fitness, showing that strength and femininity can be accomplished simultaneously. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":16272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-16271","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dorian Yates Pushes &#039;Kendall Jenner of Bodybuilding&#039; Vladislava Galagan Through Brutal Old-School Back and Delts Workout \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=16271\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dorian Yates Pushes &#039;Kendall Jenner of Bodybuilding&#039; Vladislava Galagan Through Brutal Old-School Back and Delts Workout \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Bodybuilding legend Dorian Yates is showing the new generation of lifters how to train with intensity. On March 20, 2026, he guided \u2018The Kendall Jenner of Bodybuilding\u2019, Vladislava Galagan, through an old-school back and delts workout.\u00a0 Vladislava Galagan has broken barriers as a woman in Fitness, showing that strength and femininity can be accomplished simultaneously. 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