The Yates Row is a powerful variation of the classic barbell row that helped define one of bodybuilding’s greatest backs. Named after six-time Mr. Olympia winner Dorian Yates, this underhand grip row emphasizes thickness in the lats and mid-back like few other exercises can.
Unlike the traditional barbell row, the Yates Row uses a more upright torso and an underhand grip. This tweak changes the feel of the lift and puts more tension directly on the lower lats and rhomboids. It’s a favorite for building dense, powerful back muscles.
Why Did Dorian Yates Choose This Row Over the Traditional Version?
Yates didn’t just row heavy—he rowed smart. He chose this variation to reduce lower back strain and target the lats more effectively. His approach was all about strict form, heavy weights, and maximum muscle engagement.
The underhand grip row he made his own allowed him to pull serious weight and build one of the hugest backs of all time. That’s why it became a staple in his back training routine. He credited it as a key to developing the thick, grainy back that dominated the bodybuilding stage in the 1990s.
In the rest of this article, I’ll break down the benefits, proper form, and how you can program the Yates Row into your routine for serious back gains.
Who Was Dorian Yates and Why This Row Stands Out
The Legacy of Dorian Yates
Dorian Yates was a dominant force in professional bodybuilding during the 1990s. He won six consecutive Mr. Olympia titles from 1992 to 1997. Known for his massive size and unmatched conditioning, Yates built a reputation for intense, high-effort training.
He was also a pioneer of the “Blood and Guts” training style—low volume, high intensity, and laser-focused execution. His workouts weren’t flashy, but they were brutally effective. He trained with purpose, precision, and intensity every single session.
When I first started working out as a teenager, Yates had just won his first Mr. Olympia. The pics in bodybuilding magazines looked ridiculous to a newbie trainer, then there was his back. To this day, I don’t think I’ve seen a back as huge as his was in his prime.
The Yates Row: A Back-Building Staple
One of Yates’ signature movements was the reverse grip barbell row. It became widely known as the “Yates Row” because of how frequently and effectively he used it.
Instead of the standard overhand barbell row, Yates used a shoulder-width underhand grip and kept his torso more upright. This tweak placed more direct tension on the lats, especially the lower portion, and gave him better control throughout the movement.
He preferred this style because it allowed him to train heavy while reducing strain on his lower back. The more upright angle also helped avoid form breakdown as the weight increased.
Yates Row vs Traditional Barbell Row
Traditional barbell rows are performed with an overhand grip and a more bent-over torso position. While effective, this version can place greater stress on the lower back due to the position of the body.
The Yates Row uses an underhand grip and keeps the torso at roughly a 45-degree angle. This setup allows better engagement of the lats and biceps. It also enables stricter form and smoother bar path control.
For Yates, it wasn’t just about lifting heavy—it was about lifting smart. That’s what made this variation so effective in his legendary back training routine.
Benefits of the Yates Row
Builds a Thicker, Denser Back
The Yates Row is one of the best barbell row variations for building serious back thickness. It directly targets the lats, rhomboids, and traps. The underhand grip shifts more tension to the lower lats, helping you develop that dense, 3D back look.
This variation is especially effective for lifters aiming to add width and depth to their physique. With consistent training, the Yates Row can help you pack on serious upper body mass.
Safer on the Lower Back
Many lifters avoid traditional barbell rows because of lower back discomfort. The Yates Row solves this problem by using a more upright torso angle. Instead of being bent over at 90 degrees, you hinge at about 45 degrees.
This position reduces stress on the lumbar spine while still keeping the back under tension. As a result, you can lift heavier with better form and lower injury risk.
More Bicep Involvement
The underhand grip doesn’t just change back activation—it also brings the biceps into the movement. This allows for a stronger pull and better mind-muscle connection with each rep.
While it’s not a bicep isolation move, the Yates Row still provides extra arm training. That’s a nice bonus if you’re short on time or want more pulling volume.
Perfect for Controlled Hypertrophy Training
Because of the grip and angle, this row encourages strict form. It’s harder to cheat with momentum or body swing. That means more targeted tension on the muscles and better hypertrophy over time.
For bodybuilders and strength athletes alike, this strict pulling motion helps build muscle efficiently. When done right, every rep counts—and that’s what leads to real growth.
Proper Yates Row Form
Set Up Your Barbell Correctly
Start by loading your barbell on the floor or in a rack if needed. Stand with your feet shoulder-width apart and toes pointed forward. Grip the bar with a shoulder-width underhand grip—your palms should face up.
Make sure your grip is even on both sides. This helps with balanced pulling and better bar control during each rep.
Hinge and Position Your Torso
Next, hinge at the hips and slightly bend your knees. Lower your torso until it’s at about a 45-degree angle. Keep your chest up, back flat, and core braced. Your head should stay in a neutral position—don’t look up or down too much.
This more upright position is key to reducing lower back strain and keeping the tension on your lats and mid-back.
Pull With Control to Your Lower Abs
From this setup, pull the bar up in a smooth, controlled motion. Aim to bring the bar toward your lower abs or upper waistline. Keep your elbows close to your sides throughout the movement.
Avoid flaring the elbows out wide—this can shift tension away from your lats and reduce effectiveness.
Focus on the Squeeze, Not the Weight
At the top of each rep, squeeze your back muscles for a split second. Then lower the bar slowly back to the starting position. Don’t let it drop or bounce.
Stay strict. Controlled reps beat sloppy ones every time when it comes to building muscle.
Common Form Mistakes to Avoid
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Rounding the lower back – This places unnecessary stress on your spine. Always keep your back flat and braced.
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Using momentum – Jerking the bar up defeats the purpose. Use muscle, not momentum.
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Overextending at the top – Don’t lean back to finish the rep. Keep your torso angle fixed throughout.
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Gripping too wide – A wide grip reduces range of motion and can put stress on the wrists.
Correcting these common mistakes will help you get more out of every set and avoid injuries in the long run.
Yates Row vs. Traditional Barbell Row
Grip Differences: Underhand vs. Overhand
One of the biggest differences between the two rows is the grip. The Yates Row uses an underhand grip, while the traditional barbell row uses an overhand grip.
The underhand grip in the Yates Row places more emphasis on the lower lats and biceps. It also allows for a closer elbow position, which can lead to a stronger contraction.
On the other hand, the overhand grip in traditional rows targets more of the upper back and rear delts. It reduces bicep involvement and shifts more focus to the traps and rhomboids.
Torso Position and Muscle Activation
Another key difference lies in torso angle. The Yates Row is performed with the torso at around 45 degrees, while the traditional row is done with a more parallel-to-the-floor back angle.
The more upright torso of the Yates Row reduces lower back strain and supports heavier, stricter reps. It also keeps more tension on the middle and lower lats.
Meanwhile, the traditional row’s bent-over position hits a wider range of upper back muscles. However, it can be harder to maintain form, especially with heavier weights.
When to Use Each Row Variation
Both row variations have their place in a well-rounded back routine. The Yates Row is ideal for lifters who want to emphasize lat thickness and reduce stress on the lower back.
It’s especially useful for bodybuilders focusing on back density and bicep engagement during compound lifts.
The traditional barbell row is better for overall back development, especially if you want to strengthen your spinal erectors and traps.
You can alternate between the two or use them in the same workout with different rep ranges and intensity.
Sample Yates Row Workout Routine
A well-structured back workout should include both vertical and horizontal pulling movements. The Yates Row fits perfectly into a hypertrophy-focused back day.
Below is a simple but effective routine to help build size, strength, and thickness in your back.
Back Day Example
Lat Pulldown or Pull-Ups – 3 sets of 8–10 reps
Start with a vertical pull to activate the lats and warm up the shoulders.
Yates Row – 4 sets of 8–12 reps
This is your main heavy compound lift. Focus on strict form and controlled reps for maximum lat engagement.
Seated Cable Rows – 3 sets of 10–12 reps
Use a neutral grip and pull toward the lower abs. Keep your back upright and avoid using momentum.
Straight-Arm Pulldowns – 3 sets of 12–15 reps
This isolation move hits the lats directly. Control the movement and squeeze at the bottom of each rep.
Optional: Face Pulls – 2 sets of 15 reps
Add face pulls for extra rear delt and trap work. These also help improve posture and shoulder health.
Training Tips
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Rest 60 to 90 seconds between sets to maintain intensity and focus.
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Control each rep—no jerking or swinging the weight.
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Squeeze your lats at the top of every row for a better mind-muscle connection.
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Use lifting straps if grip becomes a limiting factor, especially on the Yates Row.
This routine builds a strong, thick back while promoting good form and muscle balance. You can rotate exercises weekly to keep your training fresh and effective.
Final Tips for Progress
Don’t Let Grip Limit Your Gains
The Yates Row can become challenging as weights increase. If your grip starts to fail before your back does, consider using lifting straps. Straps help you stay focused on your back muscles without your forearms giving out first.
This is especially helpful on higher-rep sets where fatigue sets in fast.
Keep Your Form Locked In
It’s tempting to lift heavier to impress yourself or others. But ego lifting leads to poor form and missed progress. Stay strict with every rep—no jerking, swinging, or rushing through the movement.
Clean form helps prevent injury and ensures your lats, rhomboids, and traps do the real work.
Prioritize Quality Reps and Progressive Overload
Progressive overload is important, but don’t sacrifice form to move more weight. Always aim for quality reps first, then gradually increase the load over time.
Tracking your reps, sets, and weight week to week helps you stay consistent and make real gains.
Mix in Traditional Barbell Rows for Variety
To keep your training balanced and avoid plateaus, alternate between the Yates Row and traditional barbell rows. Each variation hits your back slightly differently and offers unique benefits.
This variety helps develop complete back thickness and strength while also preventing overuse injuries.
Conclusion
The Yates Row is one of the best exercises for building a thicker, stronger, and more defined back. Its underhand grip and upright torso angle make it both effective and easier on the lower back.
By targeting the lats, rhomboids, and traps with strict form, this row variation helps maximize back development. It’s a great choice whether you’re a bodybuilder or just want to add size and strength.
Try adding the Yates Row to your next back day and focus on control, consistency, and progressive overload. With the right form, it can quickly become one of your go-to pulling movements.
Dorian Yates used this exact row to help build one of the most legendary backs in bodybuilding history. If it worked for him, it can work for you too.
