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Yates Row 8s · no sound

Yates Row

Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Load a barbell and stand with feet about shoulder width behind it.
  2. Take an underhand grip a little wider than your shoulders.
  3. Push your hips back and hinge only until your torso passes 45 degrees.
  4. Keep your chest up, a slight arch in the lower back, and the knees soft.
  5. Pull the bar to your lower abdomen with the elbows tracking past your ribs.
  6. Lower the bar to straight arms under control and repeat without standing up.

Common mistakes

  • Standing more upright each rep, which shrinks the range until the pull becomes a shrug.
  • Rounding the lower back to reach the bar, which loads the lumbar spine at its weakest position.
  • Curling the bar with the arms, which leaves the lats and mid-back underworked.
  • Loading for the shorter range and then jerking the bar with hip drive on every rep.

Muscles worked

Primary
Lats
Secondary
AbsBicepsTraps

Same movement, other equipment

Chin Ups Intermediate Chin Ups Lats Bodyweight Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell Kettlebell Gorilla Row Intermediate Kettlebell Gorilla Row Lats Kettlebell Kettlebell Renegade Rows Intermediate Kettlebell Renegade Rows Lats Kettlebell

Similar exercises

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell

Good to know

What muscles does the Yates Row work?
Mainly the lats. It also works the abs, biceps and traps.
What equipment do you need for the Yates Row?
It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
Is the Yates Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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