Don't have a pull-over machine? Don't worry, Dorain Yates has got you covered.

Every athlete knows all the exercise routines like the back of the hand, but only true legends know the substitutes and variations for different exercises. And it is a skill that comes easily to a six-time Mr. Olympia, Dorian Yates.

Yates' DY Nutrition uploaded an Instagram video in which the former Olympia was seen teaching athlete Brooke Pritchard workout methods that don't require a pull-over machine.

The video captioned, "No Pull over Machine? Try this...." and went on to state that standing pullover cables can be a great substitute for a pullover machine to isolate the lats.

"Try them first in your back routine as a pre-exhaust, before moving on and involving the biceps with pulldowns and rows."

The cable pullover is an isolation exercise that activates muscle groups in the body and targets the lats and back. Besides Yates, the exercise has been a part of many great bodybuilders like Arnold Schwarzenegger, Ryan Terry, and Derek Lunsford.

How to get hamstrings like Dorian Yates?

The DY Nutrition founder has been known to post such helpful videos on different workout routines for his followers.

In a recent video posted on January 22, Dorian Yates was seen demonstrating a variation of a deadlift called stiff-legged that targeted the hamstrings. It was the second exercise of the leg routine and the fifth exercise of his overall routine.

Yates made sure to give all important information in the caption that read, "Now the form here is crucial, it's not a traditional deadlift, it's not a partial deadlift, it's a stiff-legged deadlift."

Dorian further explains that the exercise is supposed to stretch the hamstrings without stressing the lower back or hampering the spine.

"The only areas of stress should be on the hamstrings and partially the glutes, with the back being slightly arched, and come down to the mid-shin area, then drive back up through the hamstrings."

Written by

Ruwa Javed

Edited by

Oajaswini Prabhu