Unlock Back Strength with the Yates Row
Table of Contents
What Is a Yates Row
The Yates Row is a type of row that was named after Dorian Yates, a Mr. Olympia winner. Many bodybuilders are inspired by Dorian’s physique, and desire to use the same training methods. The Yates Row is popular for many reasons and is a great compound movement that aims to increase strength in multiple muscles in the back.
How to Do Yates Row
The Yates Row is simple to learn and perform. You will need a barbell to perform this exercise.
Follow these quick steps to learn how to do a Yates Row:
Place your desired weight on a barbell and stand with your feet shoulder-width apart. Bend at the knees and use a reverse grip to grasp the barbell. Your hands should be just outside shoulder-width apart.
Brace the core and pull the barbell towards the torso. The barbell should remain close to the thighs and the shoulder blades should squeeze together at the top of the movement. The torso should just be slightly bent forwards.
Step 3: Using a controlled movement, let the bar return just above the knee, and then perform the Yates Row again.
You have now learned how to do a Yates Row!
Yates Row Form
There are a few things to keep in mind to achieve proper form during the Yates Row. When performing the Yates Row remember to,
Keep your feet flat on the floor
Maintain a neutral spine
Squeeze the shoulder blades together at the top of the row
Keep the shoulders down and back
Keep the knees slightly bent
Maintain a neutral gaze
Keep the elbows close to the body
Follow these tips will allow you to achieve the most benefit from the Yates Row, while also reducing your risk of injury.
Yates Row Benefits
The primary benefits of the Yates Row are that it engages so many muscles in your back at the same time! If you are in a time crunch at the gym, the Yates Row is an effective back exercise to increase strength and muscle tone. Not only will the size of the muscles in your back increase, but you will also perform better in other movements, as well as have a reduced risk of injury to the spine.
The Yates Row can be performed alone with a barbell, or in a Smith Machine for added stability.
Yates Row Muscles Worked
During the Yates Row, the primary muscles worked are the middle Trapezius, Rhomboids and Latissimus Dorsi. Secondary muscles worked during the Yates Row include the Erector Spinae, Biceps and the Posterior Deltoid.
Yates Row Alternatives
Some alternatives to the Yates Row include the T Bar Row, Reverse Cable Row and Reverse Dumbbell Row. These alternatives are great if you do not have access to a barbell, and will target the same muscles.
Yates Row Variations
There are many other styles of rows that will help to provide variety in your exercise routine! Some popular Yates Row variations include the Pendlay Row and Bent Over Row. These exercises feature the torso in the same position as the Yates Row, and also use a barbell.
