Former Women’s Physique Olympia champion Dana Linn Bailey and bodybuilding coach Hany Rambod got together for a back and shoulder workout at Christian Guzman’s Alphaland gym in Missouri City, TX. Their training session was published on Bailey’s YouTube channel on Aug. 17, 2022.
Training shoulders with Hany Rambod…I am going to have him absolutely destroy me.
Bailey followed Rambod’s lead in the gym. He guided her through seven movements with a lot of time under tension for hypertrophy. Check it out below:
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Hany Rambod and Dana Linn Bailey’s Back & Shoulder Workout
Below are the exercises in the same order performed by Rambod and Bailey during their workout:
- Seated Shoulder Press
- Dumbbell Laterals
- Alternating Dumbbell Hammer Front Raises
- Behind-the-Back Cable Side Laterals
- Bent-Over Cable Flyes
- Standing Face Pulls
- Standing Reverse Cable Flyes
Check out the breakdown of each movement Bailey performed under the direction of Rambod:
Seated Dumbbell Shoulder Press
Bailey opened the workout with seated dumbbell shoulder presses. She performed four sets of 10 reps in a slow and controlled fashion. Rambod is the founder of FST-7 training and emphasizes time under tension during his training sessions.
I use a lot of static holds…flex sets to increase blood flow to the area, keeping time under tension even after the exercise. More time under tension…more muscle growth.
Bailey is known for her well-developed shoulders, but she wants to avoid her training becoming stagnant. Mixing up who she trains helps her learn and grow.
Dumbbell Side Laterals & Dumbbell Front Raises
We are working on muscle control. As we do static holds, she holds the opposite side.
A variation of the dumbbell front raise with an alternating hammer grip followed. Bailey finished off each set with an isometric hold. The rep range for it was a Rambod concoction of four sets of the following sequence: five reps, five reps, three reps, three reps, five reps, five reps to burn out the front delt.
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Cable Laterals, Bent-Over Cable Flyes, & Face Pulls
Bailey and Rambod attacked behind-the-back cable side laterals next, performing four sets. Cable side laterals keep constant tension on the muscle, rather than just the top of the movement. This is different from dumbbells, where there is more tension at the top of the rep but essentially none at the bottom. Cables offering longer time under tension can result in greater muscular hypertrophy.
A rear delt superset of standing bent-over cable flyes and standing cable face pulls was next. Face pulls also incorporate a lot of the traps at peak contraction. Bailey completed each rep with a static hold, squeezing the rear delts.
Standing Reverse Cable Flyes
Rambod had Bailey end the workout with two sets of a variation of the standing reverse cable flye utilizing a different line of pull to work the muscle in the fully lengthened position.
I got a better stretch…really focusing on keeping that elbow straight.
Bailey said she has a tendency to bend her elbow during rear delt movements, so focusing on keeping the elbow straight and locked was beneficial to emphasizing her delts. She completed two sets of 12-15 repetitions before burning out her delts with additional face pulls with static holds. Posing between sets served as her active recovery.
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Bailey is currently on a hiatus from competitive bodybuilding to focus on her fitness apparel company, Flag Nor Fail. She did not state in the video if there were any current plans for her return to the competitive stage, though Rambod teased it in the caption of his Instagram post that featured a video of the workout.
As a former Women’s Physique Olympia champion, Bailey has a lifetime invite to compete on the grandest stage in the sport. We’ll see if training with Rambod was a preview of her potential competitive return.
Featured image: @danalinnbaileyon Instagram