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Yates Row
The Yates Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: underhand bent over row
How to do it
- Deadlift a loaded barbell to standing with a palms-up grip just outside shoulder width.
- Bend the knees slightly and hinge until the torso is about 20 to 30 degrees forward of vertical.
- Let the bar hang just above the knees with the arms straight.
- Row the bar into your lower stomach, pulling the elbows back past the torso.
- Lower the bar under control to the start without changing the torso angle.
Tips
- The upright torso lets you handle more load, so keep every rep strict.
- Pull the bar into your body along the thighs rather than out in front.
Common mistakes
- Using a hip thrust to bounce the bar up.
- Rounding the upper back as the bar comes down.
- Hinging so little that the row turns into a shrug.
Muscles worked by the Yates Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Elbows tucked with an underhand grip bias the lower lats and biceps. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Yates Row alternatives
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Similar exercises
Frequently asked questions
What muscles does the Yates Row work?
Mainly the lats (upper), mid traps, rhomboids and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Yates Row good for beginners?
The Yates Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Yates Row?
For example the Supinated Barbell Row, Smith Machine Bent Over Row (Underhand) and Two Arm Dumbbell Row. They train mostly the same muscles, some with different equipment.
How do you make the Yates Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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