Yates Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Yates Row targets your back through a pulling movement pattern. Use for lat and bicep for optimal results.
Everything You Need to Know About the Yates Row
The Yates Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lat and bicep for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Yates Row work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Yates Row — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Stay upright.
- Control weight.