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Yates Row guide
The Yates Row is a intermediate-level compound barbell exercise that primarily targets the Latissimus Dorsi. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the yates row work?
The Yates Row primarily trains the Latissimus Dorsi, recruiting the surrounding back musculature and supporting muscles as a compound lift. Train it as part of a balanced back routine.
How do you do the yates row?
To do the Yates Row: set up at the barbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your back drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the latissimus dorsi; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the barbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your back drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the latissimus dorsi.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common yates row mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Yates Row alternatives
Yates Row FAQ.
What muscles does the Yates Row work?
The Yates Row primarily targets the Latissimus Dorsi, training the Back as the main muscle group, along with supporting muscles as a compound movement.
Is the Yates Row a compound or isolation exercise?
The Yates Row is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Yates Row?
You need a barbell. Difficulty is rated intermediate.
What are good alternatives to the Yates Row?
Good back alternatives include Conventional Deadlift, Pull-Up, Chin-Up.
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