Yates Row

Setup

1. 01Take a supinated grip on the bar at about shoulder width.
2. 02Deadlift the bar to standing, then hinge to roughly 70 degrees from horizontal, more upright than a standard row.
3. 03Soften the knees and set a neutral, braced spine.
4. 04Let the bar hang at mid-thigh with the lats loaded.

Execution

1. 01Pull the bar into the lower abdomen, dragging it close along the thighs.
2. 02Drive the elbows back past the torso and squeeze the shoulder blades.
3. 03Pause briefly with the bar touching the body.
4. 04Lower under control to straight arms without losing the hinge angle.

Checkpoints

• -Torso angle stays near 70 degrees; this is intentionally more upright than a bent-over row.
• -The bar path hugs the thighs on every rep.
• -Elbows stay tight to the sides with the underhand grip.
• -Lower back holds neutral even on the heaviest sets.

Common mistakes

• -Standing up almost vertical and turning the row into a shrug.
• -Using so much body English that the hips do the pulling.
• -Letting the underhand grip pull the elbows into a curl.
• -Overextending the wrists and straining the biceps tendon at heavy loads.