Yates Row

PullBB

More upright barbell row (roughly 45 degrees rather than parallel) popularized by Dorian Yates, allowing significantly heavier loading with a shorter, more controlled range of motion focused on the lats and biceps.

Demo: Bodybuilding Technique Channel

Sets

4

Reps

8-15

Rest

2 min

Contraindications

Same low back cautions as any bent-over row variant, though the more upright angle reduces spinal shear somewhat.

Setup

Stand with feet under the hips, grip the bar shoulder-width with an overhand grip, hinge to roughly a 45-degree torso angle (more upright than a standard bent-over row).

Execution

  1. 1Maintain the 45-degree torso angle throughout the set
  2. 2Pull the bar through the elbows into the lower abdomen
  3. 3A small amount of controlled momentum/hip drive is acceptable to move heavier loads
  4. 4Lower with control back to the start, resisting the urge to let the torso rise

Key cues

  • More upright than you think — not parallel to the floor
  • Pull through the elbows into the belly
  • A little body English is fine, but don't turn it into a hip hinge
  • Train every set close to form failure for best results

Common faults

  • Using an underhand grip, which Dorian Yates himself moved away from due to biceps strain
  • Excessive momentum turning the row into a hip-driven heave
  • Standing too upright, reducing it to a shrug-row hybrid
  • Not controlling the eccentric

Tweaks

  • 3-4 sets of 8-15 reps is the classically recommended range
  • Straps for grip-limited heavier sets
  • Pause at the top for extra time under tension

Regressions

Bent-Over Barbell Row

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Trapezius, Forearms

Notes

Dorian Yates switched his own recommendation from underhand to overhand grip over time, citing reduced biceps strain.

Sources

Attribution: Dorian Yates