# Yates Row

URL: https://heatsy.app/ex/yates-row

Also known as: Reverse-Grip Yates Row, Yates Barbell Row, Dorian 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](https://heatsy.app/ex/reverse-grip-barbell-row)
- [Pendlay Row](https://heatsy.app/ex/pendlay-row)