Yates Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand tall with a barbell, grip it with an underhand grip, and hinge forward at the hips to about 45 degrees.
• Keep the chest proud, the spine neutral, and the bar close to the thighs.
• Pull the barbell toward the lower stomach by driving the elbows back and squeezing the shoulder blades.
• Briefly hold the contraction at the top, then lower the bar under control until the arms are fully extended.

Common mistakes

• Bending too far forward like a traditional bent-over row, which changes the target muscle emphasis.
• Flaring the elbows out instead of keeping them tucked close to the sides of the torso.
• Using excessive leg drive or bouncing the torso to pull the weight up.

Frequently asked questions

What is the main benefit of the Yates Row compared to a standard bent-over row?

The more upright torso position reduces lower back stress while targeting the mid-back, lats, and upper traps.

Can I perform the Yates Row with an overhand grip?

Yes, although Dorian Yates originally popularized the underhand grip, an overhand grip can also be used.

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