Yates Row
How to Do the Yates Row With Proper Form
Stand with a barbell and take a comfortable underhand grip around shoulder width.
Hinge at the hips into a more upright torso position than a Pendlay row.
Brace the trunk and let the bar hang in front of the thighs without resting it on the floor.
Row the bar toward the lower abdomen by driving the elbows backward.
Keep the torso angle relatively consistent instead of jerking upright.
Pause briefly near the body while keeping the wrists comfortable.
Lower the bar under control while maintaining the hinge.
Form Check & Technique
DO THIS (Technique Tips)
- Use a comfortable underhand grip
- Keep the torso more upright than a Pendlay row
- Pull toward the lower abdomen
- Keep the bar suspended between reps
- Control the bottom position to manage biceps stress
AVOID THIS (Common Mistakes)
- Using an excessively upright torso that turns the movement into a shrug
- Jerking the torso upright
- Using a grip that creates wrist pain
- Pulling too high toward the chest
- Overloading the biceps with a loose bottom position
- Using partial range
- Claiming lower-lat isolation
About Yates Row
The Yates row is an underhand barbell row performed with a more upright torso than a classic bent-over or Pendlay row. The bar stays off the floor during the set and is typically pulled toward the lower abdomen, increasing biceps contribution while still training the lats and upper back.
Yates Row Muscles Worked
The lats and upper back perform the row, while the underhand grip increases biceps involvement compared with many pronated row variations.
- That does not mean the exercise isolates the lower lats.
Sets & Reps Guidance
Technique / Learning
2-3 sets of 8-12 reps with lighter loads while learning the torso angle and supinated grip.
Strength Focus
3-4 sets of 6-10 reps with a stable torso and controlled underhand grip.
Muscle Growth (Hypertrophy)
3-4 sets of 8-12 reps with full range and no torso jerking.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
pendlay row
barbell-row
seal row
chest supported row
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What Makes a Row a Yates Row?
The main identifiers are the underhand grip, a more upright hinged torso, and keeping the bar suspended rather than resetting it on the floor.
How Upright Should Your Torso Be?
More upright than a Pendlay row, but there is no single mandatory angle. Use a position that keeps the back braced and the bar path controlled.
Why Use an Underhand Grip?
The supinated grip changes elbow and shoulder mechanics and increases biceps involvement. It does not create a separate lower-lat muscle.
Yates Row vs Pendlay Row
Yates rows use an underhand grip, more upright torso, and continuous suspended bar. Pendlay rows use a more horizontal torso and reset on the floor every rep.
Does the Yates Row Target Lower Lats?
It trains the lats effectively, but there is not strong evidence that the underhand grip uniquely isolates the lower lat region.
Sources & References
- [1]
- [2]
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source