Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Yates Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Yates Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Yates Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.