Dorian Yates Shoulder Workout: Build Boulder Shoulders Like the Shadow

When it comes to building massive, defined shoulders, few names command as much respect as Dorian Yates—the six-time Mr. Olympia whose training philosophy emphasized intensity over volume. Known as "The Shadow" for his low-profile yet dominating presence, Yates developed some of the most powerful delts in bodybuilding history. His shoulder routine reflects his HIT (High-Intensity Training) principles—brief, brutal, and effective.

The Dorian Yates Shoulder Workout Blueprint

Unlike many bodybuilders who train delts with high-volume routines, Dorian Yates shoulder training was precise and efficient. He typically trained shoulders and triceps together, hitting both with full-force intensity in under 45 minutes.

Here’s a look at a classic Dorian Yates shoulder workout:

1. Seated Dumbbell Press – 1 warm-up + 1 working set

Yates preferred seated dumbbell presses to isolate the delts and eliminate momentum. He focused on slow eccentrics and explosive concentric movements.

2. Side Lateral Raises – 1-2 warm-ups + 1 working set

Key for targeting the medial deltoid, this exercise added width to his frame. Yates performed these with strict form and a slight pause at the top.

3. Bent-Over Rear Delt Raises – 1-2 warm-ups + 1 working set

To complete shoulder development, Yates focused on the rear delts, ensuring 3D thickness and symmetry. No jerking or swinging—only controlled, focused reps.

4. Smith Machine Upright Rows – 1 working set

A controversial movement, but Yates used a wide grip to minimize wrist strain and target the side delts more than the traps.

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Dorian Yates Tricep Workout: Brutal Precision

Following delts, Yates would go straight into triceps, often with just two or three exercises. His triceps were dense and fully developed—evident in his legendary side tricep pose that helped secure multiple Olympia titles.

Here’s a classic Dorian Yates tricep workout:

1. Lying EZ-Bar Extensions – 1-2 warm-ups + 1 working set

A mass-builder for the long head of the triceps. Yates avoided locking out completely to keep tension on the muscle.

2. Overhead Dumbbell Extensions – 1 working set

This move deeply stretches and contracts the long head—key for that hanging horseshoe look Yates was known for.

3. V-Bar Pushdowns – 1 working set

A finisher that emphasizes the lateral head, rounding out the arm’s look and giving thickness from every angle.

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The Yates Mentality: Intensity Over Everything

Dorian didn’t just train—he attacked every set with maximum effort. Each working set was taken to true failure, often with forced reps or negatives. That’s what separated him from the pack.

His famous side tricep pose—one of the best in bodybuilding history—was a result of that level of training intensity. His shoulder and tricep workouts weren’t long, but they were laser-focused and punishingly effective.

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Final Thoughts

If you’re looking to build thicker shoulders and horseshoe triceps, learning from Dorian Yates’ shoulder and tricep workouts is a smart move. But be warned—this approach is not for the faint-hearted. It’s about quality over quantity, precision over pump.

Whether you're trying to emulate his dorian yates shoulder training routine or want to carve out your own version of the dorian yates side tricep, remember his golden rule:

“Stimulate, don’t annihilate. But when it’s time to work—make it count.”