The Yates Row: A Complete Guide to Technique, Benefits, and Variations

What Is the Yates Row?

The Yates row is essentially a reverse grip barbell row, performed with an underhand (supine) grip. Named after the legendary bodybuilder Dorian Yates, this exercise is known for its unique grip and form. This modification of the conventional barbell row places more emphasis on the lower lats, biceps, and middle traps, making it a comprehensive movement for building back muscle thickness.

Unlike the traditional barbell row, where the palms are facing down, the Yates row involves gripping the barbell with the palms facing up. This supine grip allows for a greater range of motion and targets different muscle fibers in the back.

How to Perform the Yates Row with an Underhand Grip

1. Position the Barbell: Set up a barbell with an appropriate weight on a flat bench or in a squat rack. Ensure the barbell is at about waist height for easy gripping. When setting up the barbell, consider how much weight you can lift while maintaining proper form.

2. Stance and Grip: Stand with your feet shoulder-width apart and bend at the hips to lower your torso to a 45-degree angle. Grip the barbell with an underhand (supine) grip, hands positioned slightly wider than shoulder-width apart.

3. Engage Core and Lats: Tighten your core, keeping your back straight. Retract your shoulder blades to initiate the movement from the back, not from the arms.

4. Row the Bar: Pull the barbell toward your lower chest or upper abdomen. Focus on using your back muscles to complete the lift, squeezing your shoulder blades together at the top of the movement.

5. Controlled Descent: Lower the barbell slowly and with control to the starting position, resisting the urge to let gravity take over.

6. Repeat: Perform for the desired number of reps, typically 8–12 for hypertrophy or 4–6 for strength training.

Back Muscles Targeted by the Yates Row

The Yates row is a compound movement, meaning it engages multiple muscle groups throughout the body. Unlike the overhand grip used in traditional barbell rows, the underhand grip in the Yates Row allows for better engagement of the lower lats. The primary muscles targeted include:

• Latissimus Dorsi (Lats): The Yates row is particularly effective at building the lats, which contribute to the width of the back. The underhand grip allows for better engagement of the lower lats.

• Rhomboids: These muscles, located between the shoulder blades, are engaged when you pull the elbows back and squeeze at the top of the movement.

• Trapezius: The middle traps are recruited during the rowing motion, helping with scapular retraction.

• Biceps: As a secondary muscle, the biceps assist in the movement as you pull the bar towards your torso.

• Erector Spinae: Your lower back muscles are engaged to stabilize your torso during the row.

Benefits of the Yates Row

1. Increased Back Thickness: The Yates row effectively targets the middle and lower back muscles, which are crucial for developing a thicker, more well-rounded back. Compared to the T Bar Row, the Yates Row places more emphasis on the lower lats and biceps.

2. Enhanced Bicep Engagement: Due to the underhand grip, the Yates row also engages the biceps more than a standard barbell row, making it an efficient compound movement for arm development.

3. Improved Posture: Strengthening the upper back muscles can help improve posture and reduce the risk of rounded shoulders and upper back pain.

4. Builds Overall Strength: The Yates row is a functional movement that translates into increased strength in pulling motions, benefiting other exercises such as deadlifts, chin-ups, and even bench presses.

5. Reduced Lower Back Stress: Because of the relatively upright torso position compared to traditional barbell rows, the Yates row places less strain on the lower back, making it a good option for individuals who experience discomfort with other rowing variations.

Comparison to Other Row Exercises

Tips for Mastering the Yates Row

To truly master the Yates Row and reap its full benefits, consider the following tips:

1. Start Light: Begin with a weight that allows you to maintain proper form and technique. This ensures that you are targeting the correct muscles without risking injury.

2. Squeeze at the Top: Focus on squeezing your shoulder blades together at the top of the row. This maximizes muscle engagement and helps in building a stronger upper back.

3. Maintain Shoulder Position: Keep your shoulders down and back throughout the movement. This helps in maintaining proper posture and prevents unnecessary strain on the neck and shoulders.

4. Full Range of Motion: Use a full range of motion, keeping the barbell close to your body throughout the movement. This ensures that you are effectively working the targeted muscles.

5. Controlled Movement: Avoid swinging or jerking the weight. Instead, use a smooth and controlled movement to maximize muscle engagement and reduce the risk of injury.

6. Engage Your Core: Keep your core engaged and your back straight throughout the movement. This provides stability and helps in maintaining proper form.

7. Appropriate Weight: Use a weight that allows you to complete the desired number of repetitions with proper form and technique. As you get stronger, gradually increase the weight, but never at the expense of form.

8. Progressive Overload: Increase the weight as you get stronger, but avoid sacrificing form and technique for heavier weights. Progressive overload is key to muscle growth, but it should be done safely.

By incorporating these tips into your routine and practicing the Yates Row regularly, you can master the exercise and achieve significant gains in upper back strength and muscle mass.

Common Mistakes to Avoid

While the Yates row is an effective exercise, it’s important to perform it with proper form to avoid injury and maximize its benefits. If you find it difficult to maintain proper form, consider trying Pendlay Rows as an alternative. Here are some common mistakes to avoid:

1. Excessive Swinging: Using momentum to complete the lift can reduce the effectiveness of the exercise. Keep the movement controlled and focus on muscle engagement.

2. Pulling with the Arms: The arms should be used to assist, but the focus should be on driving the movement with the back. Avoid relying too much on the biceps.

3. Rounded Back: While the Yates row does allow for a slight lean forward, it’s essential to keep the back straight and avoid excessive rounding to prevent injury to the spine.

4. Overgripping: Using too much weight or gripping the bar too tightly can lead to forearm or wrist strain. Find a comfortable grip and focus on the back muscles doing the work.

Variations of the Yates Row for Back Development

To add variety to your training program, you can modify the Yates row in several ways:

1. Machine Yates Row: Using a machine row with an underhand grip can help maintain proper form and provide a more controlled movement, which is beneficial for beginners or those rehabbing an injury.

2. Dumbbell Yates Row: This variation involves performing the exercise with dumbbells instead of a barbell. It allows for more range of motion and can help address muscle imbalances between sides. The Dumbbell Row is another effective alternative that targets the same muscle groups without requiring a barbell.

3. Incline Yates Row: Performing the Yates row on an incline bench can alter the angle and further engage the upper back muscles, adding a new challenge to the movement.

4. Chest Supported Yates Row: By lying face down on a chest-supported row bench, you eliminate the need for stabilization, allowing you to focus purely on back engagement during the row.

Conclusion

The Yates row is a fantastic back exercise that can help improve overall strength, muscle size, and posture. By using an underhand grip, this exercise activates different muscle groups compared to traditional rowing variations, making it a valuable addition to any strength training program. Whether you’re looking to build a wider back, stronger biceps, or improve posture, the Yates row offers a host of benefits that can support your fitness goals.

By consistently practicing the Yates row with proper form and gradually increasing the weight, you can experience significant progress in back development. Don’t forget to complement this exercise with a balanced routine that targets all major muscle groups for the best results.