The Yates row is a barbell rowing variation named after six-time Mr. Olympia Dorian Yates, who used it as a cornerstone of his back training throughout the 1990s. Unlike the traditional bent-over row, the Yates row uses a narrower, underhand grip and a more upright torso angle. This combination shifts emphasis to the lower lats and allows most lifters to handle heavier loads than they could with a standard overhand row.
Dorian Yates is widely regarded as having one of the greatest backs in bodybuilding history. His approach to training was built around high intensity, strict form, and intelligent exercise selection. The Yates row was central to his philosophy of building back thickness rather than just width. While many bodybuilders of his era relied on machines and cable pulldowns for back development, Yates insisted on heavy, compound rowing movements. The Yates row gave him the ability to overload the lats through a full range of motion while minimizing stress on the lower back.
Whether you are a bodybuilder chasing back thickness, a powerlifter looking to strengthen your deadlift lockout, or a general strength trainee who wants a bigger, stronger back, the Yates row deserves a place in your training. This guide covers proper form, muscles worked, common mistakes, and how to program the exercise effectively.
Muscles Worked by the Yates Row
The Yates row is a compound pulling exercise that trains multiple muscle groups simultaneously. The underhand grip and upright torso angle create a unique stimulus compared to other rowing variations.
- Latissimus dorsi (lower lats): The primary mover. The underhand grip and pulling path toward the lower ribcage place greater emphasis on the lower portion of the lats, contributing to the coveted V-taper look.
- Rhomboids: Located between the shoulder blades, these muscles contract to pull the scapulae together at the top of each rep. They are critical for upper back thickness and posture.
- Middle and lower trapezius: Assist in scapular retraction and work alongside the rhomboids to build density across the mid-back.
- Rear deltoids: The posterior head of the shoulder assists in pulling the upper arm behind the torso during the concentric phase.
- Biceps brachii: The underhand grip places significantly more demand on the biceps than an overhand row. This is one of the reasons most lifters can handle heavier weight with the Yates row.
- Brachialis and brachioradialis: These elbow flexors assist the biceps throughout the pulling motion and contribute to arm thickness.
- Erector spinae: The spinal erectors work isometrically to maintain the bent-over torso position and protect the spine under load.
- Forearm flexors and grip muscles: Maintaining hold on the barbell throughout the set demands significant grip strength, particularly as sets become longer and fatigue sets in.
- Core (abdominals and obliques): The entire midsection braces to stabilize the torso and prevent rotation or hyperextension during each rep.
How to Perform the Yates Row
Proper form is essential for getting the most out of the Yates row while protecting your lower back. Follow these steps carefully.
Step 1: Load the Barbell
Place a barbell on the floor or in a rack at about knee height. For most lifters, starting from the floor (like a deadlift setup) is the most practical option. Load an appropriate weight. If you are new to the movement, start conservatively.
Step 2: Grip the Bar
Stand with your feet hip-width apart, toes under the bar. Bend at the hips and knees to reach the bar. Take an underhand (supinated) grip with your hands approximately shoulder-width apart. Your palms should face forward and away from your body. This narrower, underhand grip is the defining feature of the Yates row.
Step 3: Set Your Position
Deadlift the bar off the floor to a standing position, then hinge forward at the hips until your torso is roughly 30 to 45 degrees from vertical. This is more upright than a traditional bent-over row, which typically uses a 45-degree or lower angle. Your knees should be slightly bent, your back flat, and your chest up. The bar should hang directly below your shoulders with your arms fully extended.
Step 4: Brace and Pull
Take a deep breath and brace your core as if preparing to take a punch. Initiate the pull by driving your elbows back and squeezing your shoulder blades together. Pull the bar toward your lower ribcage or upper abdomen. Focus on using your back muscles to move the weight, not your arms. Think about pulling with your elbows rather than curling with your biceps.
Step 5: Squeeze at the Top
At the top of the movement, the bar should be touching or nearly touching your torso. Squeeze your lats and mid-back hard for a one to two second hold. This peak contraction is where much of the muscle-building stimulus occurs.
Step 6: Lower Under Control
Lower the bar in a controlled manner back to the starting position with your arms fully extended. Do not drop the bar or let gravity do the work. The eccentric (lowering) phase should take approximately two seconds.
Step 7: Repeat
Perform the desired number of reps while maintaining strict form. Avoid jerking the weight up or using excessive body momentum to complete reps.
Yates Row vs Bent-Over Row
The Yates row and the traditional bent-over barbell row are both effective back exercises, but they differ in several key ways that affect muscle recruitment and loading potential.
- Grip: The Yates row uses a shoulder-width underhand grip. The traditional bent-over row typically uses a slightly wider than shoulder-width overhand grip. This grip change is the most significant difference and affects which muscles are emphasized.
- Torso angle: The Yates row uses a more upright torso (30 to 45 degrees from vertical). The traditional row often uses a 45-degree or lower angle, with the torso closer to parallel with the floor.
- Pull destination: The Yates row pulls toward the lower ribcage or upper abdomen. The traditional row pulls toward the mid or upper abdomen.
- Muscle emphasis: The underhand grip and upright position of the Yates row shift more work to the lower lats and biceps. The overhand grip and lower torso angle of the traditional row emphasize the upper back, rhomboids, and rear deltoids more.
- Loading potential: Most lifters can handle 10 to 20 percent more weight on the Yates row due to the bicep contribution and more mechanically advantageous torso angle.
- Lower back stress: The more upright position of the Yates row places less shear force on the lumbar spine, making it a better option for lifters with lower back issues.
- Range of motion: The traditional row generally offers a slightly longer range of motion due to the lower torso position, which can be beneficial for hypertrophy.
Neither variation is inherently superior. They target different areas of the back and serve different purposes. Many well-rounded programs include both variations. For a complete guide to the standard row, see barbell-row.html.
Yates Row vs Pendlay Row
The Pendlay row is another popular barbell rowing variation, but it differs from the Yates row in almost every way.
- Starting position: The Pendlay row begins from a dead stop on the floor with each rep. The torso is parallel to the floor. The Yates row keeps the bar suspended throughout the set with a more upright torso.
- Grip: The Pendlay row uses an overhand grip. The Yates row uses an underhand grip.
- Tempo: The Pendlay row is performed explosively, pulling the bar from the floor with maximum speed. The Yates row is performed with a controlled, deliberate tempo.
- Momentum: The Pendlay row eliminates momentum entirely by resetting on the floor. The Yates row maintains constant tension on the muscles throughout the set.
- Muscle emphasis: The Pendlay row emphasizes the upper back, lats, and erectors due to the parallel torso position. The Yates row emphasizes the lower lats and biceps due to the underhand grip.
- Lower back demand: The Pendlay row places significantly more demand on the lower back and hamstrings due to the parallel torso position. The Yates row is more lower-back friendly.
- Best for: The Pendlay row is ideal for building explosive pulling power and starting strength. The Yates row is ideal for building back thickness and overloading the lats with heavy weight.
Both exercises have their place in a well-designed program. For a full breakdown of the Pendlay row, see pendlay-row.html.
Common Yates Row Mistakes
Avoid these errors to get the most out of the exercise and protect yourself from injury.
Mistake 1: Using an Overhand Grip
The underhand grip is what makes this a Yates row rather than just another bent-over row. If you use an overhand grip, you lose the increased lower lat and bicep activation that the variation is designed to provide. Set your hands in a supinated position with palms facing forward.
Mistake 2: Standing Too Upright
While the Yates row uses a more upright torso than the Pendlay row, many lifters make the mistake of standing almost vertically. If your torso is nearly upright, you have essentially turned the exercise into a shrug with elbow flexion. Aim for a 30 to 45 degree forward lean to maintain proper lat engagement.
Mistake 3: Pulling to the Wrong Location
Pulling the bar toward your chest or neck shifts emphasis to the upper traps and reduces lat involvement. The bar should travel toward your lower ribcage or upper abdomen. Think about pulling the bar into your belt line rather than your collarbone.
Mistake 4: Excessive Body English
Using your hips, legs, and lower back to swing the weight up defeats the purpose of the exercise. While a small amount of torso movement is acceptable on the final reps of a hard set, the bar should be moving primarily because your back muscles are contracting. If you need to heave the weight up, it is too heavy.
Mistake 5: Skipping the Peak Contraction
The Yates row is most effective when you squeeze hard at the top of each rep. Simply pulling the bar up and lowering it without a deliberate contraction at the top reduces the exercise to a bicep-dominant movement. Pause for a one to two second squeeze at the top to maximize back activation.
Mistake 6: Rounding the Lower Back
Rounding your lumbar spine under load is dangerous regardless of the exercise. Before each set, set your back into a flat or slightly arched position and maintain it throughout. If you cannot maintain a flat back, reduce the weight or work on your hip and hamstring mobility.
Benefits of the Yates Row
1. Builds Lower Lat Thickness
The underhand grip and pulling path of the Yates row place particular emphasis on the lower portion of the latissimus dorsi. This is the area responsible for the wide, flared look of the lats when viewed from the front and back. Many lifters struggle to develop this area with traditional rowing movements, making the Yates row a valuable addition to their arsenal.
2. Allows Heavier Loading
The bicep contribution from the underhand grip, combined with the more mechanically advantageous torso angle, means most lifters can handle significantly more weight on the Yates row than on a standard overhand row. Heavier loading means greater mechanical tension, which is the primary driver of muscle growth.
3. Reduces Lower Back Stress
The more upright torso position of the Yates row places less shear force on the lumbar spine compared to rows performed with a parallel or near-parallel torso. This makes the exercise accessible to lifters with lower back issues who might not tolerate a Pendlay row or a very strict bent-over row. That said, you still need to maintain a braced core and flat back.
4. Improves Grip Strength
p>Barbell rowing of any variation demands significant grip strength, and the Yates row is no exception. Holding a heavy barbell through a full set of controlled reps with an underhand grip builds the forearm muscles and crushing grip strength that carry over to deadlifts, deadlift, and everyday tasks.5. Enhances Mind-Muscle Connection
The controlled tempo and peak contraction at the top of each rep make the Yates row an excellent exercise for developing a strong mind-muscle connection with the back. Many lifters struggle to feel their lats working during rows and pull-ups, and the Yates row's unique angle can help bridge that gap.
6. Versatile Programming
The Yates row can be programmed across a wide range of rep schemes. Heavy sets of five build strength. Moderate sets of eight to ten build muscle. Higher rep sets of twelve to fifteen with lighter weight build muscular endurance and blood flow to the area. This versatility makes it suitable for strength, hypertrophy, and general fitness goals alike.
7. Transfers to Other Lifts
A strong back built through heavy rowing improves performance on nearly every other compound lift. A thicker, stronger back helps you maintain position during heavy squats, provides a more stable shelf for front squats, improves your deadlift lockout, and creates a stronger foundation for overhead pressing.
Programming Recommendations
The Yates row fits well into most strength and hypertrophy programs. Here are specific recommendations based on your primary goal.
For Back Thickness (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with a weight that is challenging but allows strict form. Rest 90 seconds to 2 minutes between sets. Focus on the peak contraction at the top of each rep and a slow, controlled lowering phase. This rep range maximizes time under tension and metabolic stress, both of which are key drivers of muscle growth.
For Strength
Perform 4 to 5 sets of 4 to 6 reps with heavier weight. Rest 2 to 3 minutes between sets. Use a controlled but slightly faster tempo, still maintaining the squeeze at the top. This range builds maximal strength while still providing a hypertrophy stimulus.
For Power and Athletic Performance
Perform 3 to 4 sets of 5 to 8 reps, pulling each rep explosively while maintaining form. Rest 2 minutes between sets. This bridges the gap between strength and power development.
Placement in the Workout
Perform the Yates row after your main compound movements (squats, deadlifts, presses) but before isolation exercises. Back exercises benefit from being performed when you are relatively fresh, as fatigue compromises form and reduces the effectiveness of the movement. If back thickness is a priority, consider placing the Yates row as your first accessory exercise after your main lift.
Frequency
Two to three sessions per week is sufficient for most lifters. If you are following an upper-lower or push-pull-legs split, you can program the Yates row on both pulling days with different rep schemes. For example, heavy Yates rows (5x5) on one day and moderate Yates rows (4x10) on the other.
When to Use the Yates Row
The Yates row is not always the right choice. Here is when it fits best into your training.
- When back thickness is a priority: If your back is wide but lacks density and thickness from certain angles, the Yates row's lower lat emphasis can fill in those gaps.
- When you have lower back limitations: If traditional rows or Pendlay rows aggravate your lower back, the more upright Yates row position can let you continue rowing heavy without excessive spinal stress.
- When you want to overload the lats: The ability to handle heavier weight makes the Yates row an excellent overload movement for the lats, similar to how a close-grip bench press overloads the triceps compared to a standard bench press.
- When you need variety in your rowing: If you have been performing the same rowing variation for months, switching to the Yates row provides a new stimulus and can break through training plateaus.
- When training for a bodybuilding competition: The Yates row's ability to target the lower lats makes it a valuable tool during contest preparation, where every angle and detail of the back matters.
- When you want a Rowing movement with heavy loading: If your goal is simply to move the most weight possible through a rowing pattern, the Yates row's mechanical advantages make it the strongest rowing variation for most lifters.
FAQ
What is the difference between a Yates row and a bent-over row?
The primary differences are grip and torso angle. The Yates row uses a shoulder-width underhand grip with a more upright torso (30 to 45 degrees from vertical). The traditional bent-over row typically uses a slightly wider overhand grip with the torso at 45 degrees or lower. The Yates row emphasizes the lower lats and biceps, while the traditional row emphasizes the upper back and rear deltoids. See barbell-row.html for a full comparison.
Can beginners do the Yates row?
Beginners can learn the Yates row, but they should first develop proficiency with the hip hinge pattern (through deadlifts and Romanian deadlifts) and a basic bent-over row. The underhand grip and heavy loading potential of the Yates row require a baseline level of back strength and body awareness. Start with light weight and focus on form before progressing to heavier loads.
How much weight should I use for Yates rows?
Start with a weight you can handle for 3 sets of 10 reps with strict form. As a general guideline, most lifters can handle slightly more weight on the Yates row than on a traditional overhand row due to the bicep contribution. Progress by adding small amounts of weight each week while maintaining the same rep range and form standards. Do not sacrifice form for weight.
Should I do the Yates row or the Pendlay row?
It depends on your goals. Choose the Yates row if your priority is back thickness, lower lat development, or if you have lower back concerns. Choose the Pendlay row if you want to build explosive pulling power, starting strength, or if you are an Olympic weightlifter or powerlifter. Ideally, incorporate both variations at different points in your training cycle. For more on the Pendlay row, see pendlay-row.html.
Can I do Yates rows with dumbbells?
Yes. Dumbbell Yates rows allow you to train unilaterally, which can help address strength imbalances between your left and right sides. The form principles remain the same: underhand grip, upright torso, pull toward the lower ribcage, and squeeze at the top. Dumbbells also allow a slightly greater range of motion. For dumbbell rowing variations, see dumbbell-row.html.
How do I add the Yates row to my current program?
The Yates row fits naturally as a primary or secondary back exercise in most programs. If you are running a 5x5 program like Bill Starr's, substitute the Yates row for your standard barbell row for a training cycle. If you are on an upper-lower split, include it on upper body days. If you run push-pull-legs, include it on pulling days. Start with 3 to 4 sets and adjust volume based on your recovery and progress.
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