Back exercise

Yates Row

How to do the Yates Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold a barbell with a supinated (underhand) shoulder-width grip. You can deadlift the bar from the floor to get into position or, a better choice, place the bar in a power rack or on blocks and lift it from mid-thigh height. Pull your shoulders down and back, brace your core,…
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Illustration showing the Yates Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Yates Row

  1. 1 Hold a barbell with a supinated (underhand) shoulder-width grip. You can deadlift the bar from the floor to get into position or, a better choice, place the bar in a power rack or on blocks and lift it from mid-thigh height.
  2. 2 Pull your shoulders down and back, brace your core, stand with your feet roughly hip-width apart, and bend your knees slightly.
  3. 3 Without rounding your lower back, hinge forward from the hips. Lean forward until your torso is angled to around 45-degrees. The bar should be just above knee-height.
  4. 4 Bend your arms and pull the bar up and into your upper abdomen/sternum. Tuck your elbows in as you pull.
  5. 5 Squeeze your shoulders back and together briefly and then lower the bar, maintaining your core tension and neutral spine.
  6. 6 Pause at the bottom of the rep to briefly stretch your upper back and then repeat.