Yates row

A row with the torso at about 45° and a supinated grip: less lean than the classic row, so the lower back copes better and more load can be moved by the lat and biceps.

• Compound
• Barbell
• Intermediate

How to do it

• Torso at about 45°, not parallel to the floor
• Underhand grip at shoulder width
• Bring the bar to the navel, close to the body
• Hips still: do not follow the pull with the torso

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Standing up on every rep to help
• Loading so much it turns into a rack pull
• Losing the neutral spine at the end of the set

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps
• Traps

Alternatives

• Underhand Barbell Row
• Barbell Row
• Pendlay Row