There’s no question that the bent over row is one of the most effective back builders out there. It’s a compound exercise where you get a good range of motion, you can lift heavy, and it only needs a bar and plates - no Back Machine required. But there's another row variation you might want to add to your training – the Yates row.
It’s named after six-time Mr Olympia winner Dorian Yates. He adapted the bent over row to help target his lats more effectively and build one of the most impressive backs in bodybuilding history.
How to Perform a Yates Row
The Yates row is very similar to a traditional bent over row, but with a couple of key differences: you’re in a more upright position and you’re pulling the bar in towards your waist.
• Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
• Hinge at the hips to create a shallow torso angle of 45-degrees or less – this will between 1 and 2 o’clock.
• Let the bar hang just above your knees with arms fully extended.
• Brace your core and lock in your lower back position – this position shouldn't change throughout the movement.
• Pull the bar up towards your waist, keeping elbows close to your body.
• Squeeze your lats at the top of the movement.
• Lower the bar with control back to the starting position.
What are the Benefits of Yates Rows?
Primary Target - Lats.
Secondary Targets - Rhomboids, tarps, rear deltoids, and biceps.
• The more upright position places greater emphasis on the lats.
• Allows for heavier weights due to the mechanically stronger position.
• Reduces stress on the lower back compared to traditional rows.
How to Perform a Barbell Bent Over Row
• Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
• Hinge at the hips to create a torso angle between 45 and 90 degrees – between 2 and 3 o’clock.
• Allow the bar to hang just below your knees with arms extended.
• Brace your core and pull the bar towards your lower chest.
• Focus on squeezing your shoulder blades together at the top.
• Lower the bar with control.
What are the Benefits of Bent Over Rows?
• The more horizontal position increases upper back engagement.
• Excellent for developing upper back muscle mass.
• Greater range of motion compared to Yates row.
What are the Differences Between a Bent Over Row vs Yates Row?
Both Weightlifting Set row variations deserve a place in your training regime. The bent over row is unmatched for developing overall back thickness and width. However, the Yates row provides a more lat-focused alternative that allows for heavier loading with less lower back stress.
If you're after complete back development, alternate between both variations or include them in different phases of your training.
Ultimately, these exercises are similar so it may be a case of trying both versions, seeing what feels more comfortable and judging how your muscles react. Either way, you’ll be on the road to the back of your dreams. Looking to invest in your home gym? Pick up a Barbell Shelf to keep everything neat and organised.
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength
