The Yates row is the barbell row reimagined: supinated grip, more upright torso, hands wider, and serious weight on the bar. Named after six-time Mr. Olympia Dorian Yates, it shifts emphasis to the upper back and lower lats while letting you handle far more load than a strict bent-over row.
What it is
The Yates row is a barbell row performed with an underhand (supinated) grip, hands at shoulder-width, and a more upright torso angle of about 55-65° from vertical (rather than the strict 45° of a Pendlay row). The combination of underhand grip and reduced bend lets the lifter handle 20-30 % more weight than a standard barbell row.
Muscles worked
| Muscle | Contribution |
|---|---|
| Lats (lower fibres) | ~35 % |
| Rhomboids, mid-traps | ~25 % |
| Biceps, brachialis | ~25 % |
| Erector spinae, forearms | ~15 % |
How to Yates row: 5 steps
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Set up underhand
Stand with the bar at shins, **grip underhand at shoulder-width.** Pull the bar to the thighs.
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Hinge to 55-65°
**Hinge with knees slightly bent until torso is about 55-65° from vertical.** More upright than a Pendlay row.
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Brace and engage
**Chest up, lats engaged, core tight.** Bar hangs straight down.
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Row to the belly
**Pull the bar up to the lower abdomen / belt line.** Elbows close to the body.
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Lower under control
**Lower over 2 seconds** to a full arm extension. Reset and repeat.
How it differs from barbell row
- Underhand grip. Palms face forward, recruiting biceps more strongly.
- More upright torso. Around 55-65° instead of the strict 45° of a Pendlay row.
- Heavier loads. Most lifters Yates row 20-30 % more than their standard barbell row.
- Lower-lat focus. The grip and pulling path emphasise the lower lat fibres.
Common mistakes
When to use this variation
Use the Yates row when you want to overload the back with heavier weight than a strict row allows, target the lower lats, or build biceps mass through pulling. Program 3-4 sets of 6-10 reps. Pair with strict barbell rows or Pendlay rows in the same week to cover both ends of the rowing spectrum.
FAQ
Is it cheating?
No — it is a legitimate variation popularised by Dorian Yates. The more upright torso is intentional, not sloppy. Just don’t confuse it with a strict row.
Yates row or Pendlay row?
The Pendlay row is strict, dead-stop, lower-load. The Yates row allows heavier loads with a more upright torso. Use Pendlay for explosive strength, Yates for mass and overload.
Does the grip hurt the wrists?
Underhand grip can stress the wrists with very heavy loads. If you feel discomfort, drop the load slightly or use straps to reduce grip strain.
Related exercises
- Barbell Row: standard overhand bent-over row
- Pendlay Row: strict dead-stop variant
- T-Bar Row: neutral-grip alternative
- Meadows Row: single-arm landmine variation
