Yates Row
The yates row is a bent-over row variation using an underhand grip performed at a more upright torso angle than a standard row. The underhand grip and angle shift emphasis to the lower lats and biceps, making it effective for overall back thickness.
How to do it
- Stand with feet hip-width apart and grip a barbell with an underhand grip slightly wider than shoulder-width.
- Hinge forward at the hips to approximately a 70-degree upright angle, more upright than a standard bent over row.
- Pull the barbell toward your lower abdomen, driving your elbows back.
- Pause at the contracted position, squeezing your lats.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your palms facing up in an underhand grip.
- Hinge at your hips to a 70-degree torso angle.
- Pull the barbell toward your lower abdomen.
- Drive your elbows straight back behind you.
- Squeeze your lats firmly at the top of the pull.
Breathing: Inhale as you lower the barbell with control, and exhale powerfully as you pull the bar toward your abdomen.
Common mistakes
- Using too much momentum by bouncing the torso upright, which shifts the work away from your back and onto your lower spine.
- Pulling the bar too high toward the chest, which over-engages the upper traps instead of targeting the lower lats.
- Rounding the lower back during the setup, which places unnecessary stress on the spine instead of maintaining a neutral hinge.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 s
Lose weight
3 sets x 10-12 reps, rest 60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back discomfort, ease off the weight or choose a supported rowing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is the torso more upright in a Yates row compared to a standard row?
The more upright angle around 70 degrees combined with an underhand grip shifts the focus downward onto your lower lats and biceps.
How do I know if my grip is correct?
Hold the barbell with an underhand grip, palms facing forward or up, slightly wider than shoulder-width apart.
Should I feel this in my lower back?
Your lower back acts as an isometric support, but if you feel sharp fatigue or pain, lighten the weight or check your torso angle.