Dana Linn Bailey Shoulder Workout (Secret To Her Success)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: January 8, 2024
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If you've followed Dana Bailey online and especially on YouTube, you may have noticed that she spends a lot of time on her arms and shoulders.

Since I’m a bodybuilding and personal fitness coach, female clients often ask me how they can achieve a physique like Dana's.

So, I spent a few hours with the team watching her training session videos, and we pulled all the great workouts she did into one.

Let's take a closer look at the Dana Linn Bailey shoulder workout and how you can replicate it using all the tricks.

Dana Linn Bailey Stats

  • Born: May 30, 1983
  • Height: 5'5"
  • Weight: 135 lbs.
  • Waist: 33"
  • Chest: 31"

Dana Linn Bailey's Shoulder Workout Routine

Dana Linn Bailey doing shoulder workouts in the gym

We've heard people refer to it as the "delt homicide shoulder workout," and once you finish it, you'll know exactly why.

Your goal should be to do double pyramid sets with different weights so that you do 15 reps in the first, ten reps in the second, and 15 reps in the last set.

Make sure you pick a lighter weight for the 15 reps, and a good starting point would be something that's 70% of your ten-rep load.

Here are the specific exercises you should incorporate into an upper body day to get as much blood pumping as possible:

  • Lateral Raises: Dana recommends training each arm individually. Additionally, a study by the National Institutes of Health (NIH) indicates that alternating training days with overhand and underhand grips can lead to varied muscle activation, enhancing the workout's effectiveness [1].
  • Face Pulls: Based on information from the Cleveland Clinic, the face pull exercise involves a standing row movement where you draw the handle towards your face, maintaining high elbows. This technique effectively targets the rear deltoids [2].
  • Plate Raise: Our investigation demonstrated that adding a drop superset to front weight plate raises, as we've tried, significantly increases muscle fatigue and growth. Dropping to a lighter weight immediately after the regular sets and going until failure proved to be highly effective.
  • Cable Flyes: One of the tips she has given is to lean forward to achieve better muscle activation at the top and more tension at the bottom of the movement.
  • EZ Bar Front Raises: By doing front raises with a bar, you can work on heavier activation of the front delt muscles.
  • Upright Rows: You can do these with barbells, dumbbells or the cable machine, and the trick is to find the ideal forward-leaning angle to target your delts and traps.
  • Shoulder Press: For the last movement, try to set the bench up with a slight recline, as this reversed position helps to target the front delts.

I would not suggest doing these as part of a huge chest day, as you would have some overlapping muscle activation that could hold you back.

"For my dumbbell side lateral raises, I like to use a double pyramid set of 15, 10, 15 reps."

- Dana Bailey

What's Her Diet Plan?

Close up shot of protein-filled meat

Dana's diet plan isn't overly complex or too hung up on a specific calorie intake.

To achieve fully trained shoulders with great toning, she will focus mainly on protein, which will be about 50% of her calorie intake.

Her main focus is on eating healthy and nutrient-dense food for every single meal and snack.

That means no processed food or refined carbs. And she likes to make sure that all her meals are freshly prepared.

Does She Take Supplements?

Close up shot of supplement pills on a table

Yes, Dana Bailey takes several supplements to help her achieve an optimal physique.

First of all, to make eating massive amounts of protein a bit easier than having chicken breasts for every meal, she will take a high-quality protein shake multiple times a day.

The higher the quality, the better the effect on muscle mass will be, so make sure you stay away from cheap products.

The other thing that helps her stay toned without a calorie-deficit diet is taking a fat burner.

These products can help boost your metabolic rate throughout the day and maintain lower levels of fat reserves.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
  2. https://my.clevelandclinic.org/health/body/21875-deltoid-muscles
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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