Yates Row
- Intermediate
- Barbell
The Yates row is a barbell row taken with an underhand grip and a more upright torso than a classic bent-over row, bent forward a little past 45 degrees with the chest up and a slight arch held in the lower back. The shallower angle shortens the range and lets you handle more load, while the supinated grip keeps the elbows close and drives shoulder extension, which is why lifters describe it as a lat focused row. The trapezius, rhomboids and biceps assist, and the hinge is still held by the trunk and hip extensors throughout the set.
How to do the Yates Row
- Load a barbell and stand with feet about shoulder width behind it.
- Take an underhand grip a little wider than your shoulders.
- Push your hips back and hinge only until your torso passes 45 degrees.
- Keep your chest up, a slight arch in the lower back, and the knees soft.
- Pull the bar to your lower abdomen with the elbows tracking past your ribs.
- Lower the bar to straight arms under control and repeat without standing up.
Muscles worked
- Primary:
- Back
- Secondary:
- Traps, Biceps, and Core
Why train it
- Shorter range and upright torso allow heavier loading than a full bent-over row.
- Underhand grip keeps the elbows in and biases the lats.
- Less time spent at full hip flexion than a horizontal torso row.
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.
Frequently asked questions
What muscles does the Yates Row work?
The Yates Row trains the back as the main target. Expect the traps, biceps, and core to take some of the load as well.
What equipment do I need for the Yates Row?
The Yates Row needs a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Yates Row suitable for beginners?
With some training behind you. The Yates Row is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Yates Row at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Yates Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Yates Row?
Chin Ups, Kettlebell Gorilla Row, and Smith Machine Bent-Over Row train the same primary muscles as the Yates Row. Pick whichever one matches the equipment in front of you.