Yates Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Teres Major
• Rhomboids

Helps

• Deltoid
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand holding a barbell with an underhand grip a little narrower than shoulder width.
2. Hinge forward only to about 30 to 45 degrees, much more upright than a standard row.
3. Pull the bar toward your lower stomach, elbows tight to the sides.
4. Lower under control and keep the torso angle fixed.

Cues

• Elbows stay close to the body.
• Keep a stable, slightly upright torso.
• Pull to the belt line.

Common mistakes

• Using a heavy body swing to pull the weight.
• Rounding the back.
• Letting the bar drift forward.

Alternatives

• Reverse-Grip Barbell Row
• Pendlay Row