Yates Row

Lats, traps, bicepsBarbell

An underhand bent-over barbell row performed at roughly a 45-degree angle. The more upright torso position reduces lower back stress compared to a traditional row while keeping heavy tension on the lats.

How to do it

1Grasp the bar with an underhand, shoulder-width grip and stand upright with arms extended.

2Slightly bend your knees and hinge forward at the hips to roughly a 45-degree angle with a flat back.

3Pull the bar along your thighs toward your lower belly by driving your elbows back.

4Squeeze your shoulder blades together at the top and hold for a brief moment.

5Slowly lower the bar back to the start position while maintaining core control and a neutral spine.

Common mistakes

Hinging too deep, turning the movement into a strict bent-over row and overloading your lower back.

Jerking your torso and using momentum, which robs work from your back.

Curling your wrists inward at the top, putting excessive strain on your forearms and wrist joints.

Breathing

Exhale as you pull the bar to your waist, and inhale as you smoothly lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.