Dorian Yates built elite-level biceps using four different exercises.
Bodybuilding legend Dorian Yates put together one of the greatest careers in the history of the sport. To do so, the 63-year-old competitor built elite biceps to match the rest of his body during the prime of his career. In this post, we explain how Yates used four different exercises to isolate his biceps, leading to more growth.
[RELATED: Dorian Yates Picks Top 10 Exercises Needed to Build Muscle]
From 1992-1997, Yates did not lose a competition and racked up six-consecutive Olympia titles. Following his final victory on the biggest stage, Yates retired from bodybuilding after suffering different injuries. In retirement, Yates has maintained a shredded physique while sharing his wisdom in the gym.
Yates has also created a successful social media platform, where he continues to share different tips to weightlifters today. While keeping himself in great shape, Yates also discusses how to grow different body parts. During ths interview, the focus was the biceps.
Dorian Yates Top 4 Isolation Bicep Exercises
Dorian Yates broke down four exercises that he used to help grow his biceps.
“They were never a strong body part for me but I was definitely able to improve them by doing very isolated exercises first.”
Yates paired machine curls and cable curls together. These exercises allow you to focus on the slow negative and offer safe options with machines.
“That really isolated the biceps. Again, controlling the negative, holding the peak contraction, perhaps extra negatives if possible. If it’s a machine, it’s safe.”
For dumbbell concentration curls and barbell curls, Dorian Yates explains that this will come with more body movement. Also, it is important to pump your arms without overtraining.
“There might be a little more body movement and again, not overtraining, not doing more days necessarily or a lot of people, because the biceps are a showy muscle. They tend to more exercises or train it more frequently and that’s not the answer.”
Yates has dealt with different injuries in retirement. In January, he underwent surgery to repair his right hip. Yates had surgery back in 1987 to remove fascia from the joint. Following his original surgery, Dorian Yates enjoyed a successful career as a bodybuilder that allowed him to train with the best of the best. He has limited certain activities, such as biking and hiking, but does not regret anything from this.
During his recovery, Yates was able to tailor his workouts to help get back to full strength. This is important for all gym goers to do over the course of the year.
“The answer is to train with intensity, with focus, and allow enough recovery time.”
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