Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Yates Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Yates rows use an underhand grip and more upright torso than traditional bent-over rows. Made famous by Dorian Yates, this variation reduces lower back stress while heavily involving the biceps. The angle targets the lower lats effectively.
When to use it
Use for lat and bicep for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Stand at roughly 70 degrees—more upright than a Pendlay row but still hinged. Use an underhand grip and pull the bar to your lower abs. The biceps will work hard; that is a feature, not a bug.
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Grip barbell with underhand grip.
Stand more upright than traditional row.
Torso at about 70 degrees.
Row bar to lower abs.
Squeeze lats - this is a common issue that reduces exercise effectiveness.
Lower with control for optimal results.
Popularized by Dorian Yates.
Underhand grip for optimal results.
More upright posture.
Lower back friendly.
For general fitness, start Yates Row with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Bending over too much.
On an upper-body pulling movement like the Yates Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using overhand grip.
An inconsistent grip during the Yates Row can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Rowing too high for optimal results.
On an upper-body pulling movement like the Yates Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90s.
This is one example of how Yates Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Yates Row
The Yates Row primarily targets the Latissimus dorsi, Biceps, making it an effective exercise for back development. Secondary muscles worked during the Yates Row include Rhomboids, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Yates Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Yates Row, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Yates Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Yates Row include: Barbell Row, Chin-Up. These exercises target similar muscle groups as the Yates Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.