Yates Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Yates Row
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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.
What muscles does the Yates Row work?
Also targets: Biceps,
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Step-by-step: Yates Row
- 1
Grip barbell with underhand grip.
- 2
Stand more upright than traditional row.
- 3
Torso at about 70 degrees.
- 4
Row bar to lower abs.
- 5
Squeeze lats - this is a common issue that reduces exercise effectiveness.
- 6
Lower with control for optimal results.
What are the best tips for the Yates Row?
Popularized by Dorian Yates.
Underhand grip for optimal results.
More upright posture.
Lower back friendly.
When to Use the Yates Row
Use Yates rows when you want heavy rowing with less lower back strain than fully bent-over versions. Good as a primary row for lifters with lower back issues. The underhand grip makes it a natural pairing with overhand pulldowns.
Mistakes to watch for on the Yates Row
Bending over too much.
On pulling movements like the Yates Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using overhand grip.
A poor grip during the Yates Row limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Rowing too high for optimal results.
On pulling movements like the Yates Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the Yates Row?
Intermediate lifters looking to progress their training.
How to Program the Yates Row
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.
What are good alternatives to the Yates Row?
Other Variations
- Smith Machine Yates Row
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.
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Safety Notes
- Stay upright.
- Control weight.