When it comes to massing your back with cut muscles, then the Yates row should be your number one exercise. Whoever is bored of traditional rowing movements and desperately looking for a way to engage those lats and rhomboids, this rowing modification is the one to consider. If you’re just starting your journey towards getting big and ripped or a veteran lifting enthusiast the Yates row is a solid exercise to incorporate into your routine for getting that V-shaped torso.

But wait, what exactly is a Yates row? Why is it different from a traditional bent-over row? And how can you incorporate it into your workout to maximize gains?

Let’s dive into everything you need to know about this powerhouse exercise that can take your back workout to the next level.

The Yates row is a variation of the bent-over row, made famous by bodybuilding legend Dorian Yates. Unlike traditional barbell rows, the Yates Row uses a more upright torso position and underhand grip, making it uniquely effective for targeting the lower lats and middle back.

So, why should you give it a try? The Yates row is effective for muscle building and helps reduce stress on your lower back, making it a safer alternative to traditional rows for many lifters. With this move, you can focus on your upper back muscles while still engaging your core and legs for stabilization.

Let's break down what makes this exercise tick:

The lats are the primary muscles worked in the Yates row. This exercise emphasizes the upper lats and middle back when you pull the bar towards your torso, giving you that wide, V-taper look.

The rhomboids—located between your shoulder blades—are heavily engaged as you squeeze your shoulder blades together during the pull. This helps with scapular retraction and contributes to overall back thickness.

The middle traps are activated to stabilize your scapula and help with the pulling motion, especially at the top of the movement when you squeeze your shoulder blades.

While the Yates row primarily targets the back, your biceps also get a workout. The underhand (supine) grip forces your arms to flex, making your biceps work as you pull the bar towards your chest.

The rear delts also assist in the movement, particularly when you're pulling the weight and stabilizing your arms. This gives the shoulder area some additional activation.

Although the Yates row is a back-focused movement, your core and lower back work to stabilize your body, especially since you're bent over at a 45-degree angle. This engages your erector spinae to support your spine.

Alright, it’s time to break down the Yates row so you can add it to your workout today! Here’s how to perform this exercise with perfect form:

• Start with a barbell, placed either on the floor or on a rack at about knee height.
• Stand with your feet shoulder-width apart and grip the bar with an underhand (supine)grip, slightly narrower than shoulder-width. This grip is key for engaging your lats and keeping the biceps in check.
• Position your knees slightly bent and lean forward at your hips, keeping your torso at about a 45-degree angle to the ground.

• Before you start pulling, take a deep breath and engage your core. This will protect your lower back throughout the movement.
• Keep your chest up and your back straight—avoid rounding your shoulders or arching your lower back.

• Pull the barbell toward your lower chest or upper stomach by driving your elbows back, keeping them close to your body.
• Squeeze your shoulder blades together at the top of the movement to maximize the contraction in your lats and rhomboids.

• Reverse the movement and lower the barbell with control back to the starting position, fully extending your arms. Don’t let the bar drop quickly—maintaining control will increase the time under tension and maximize your gains.

Even though the Yates row is a relatively simple movement, there are a few mistakes to watch out for. Avoid these common pitfalls to ensure you’re getting the most out of the exercise:

If the weight is too heavy, it can compromise your form. Make sure you start with a manageable weight and focus on form before increasing resistance.

One of the main benefits of the Yates row is that it helps avoid lower back strain. However, if you round your back, you can easily undo these benefits and risk injury. Keep your chest up and back straight throughout the movement.

While the Yates row will work your biceps to some extent, your goal should be to focus on your back muscles. Avoid letting your elbows flare out or over-pulling with your arms. Keep the movement controlled and focus on driving your elbows, not your hands.

Here are some Yates row alternatives that will keep your back workout effective and fresh:

This is the classic row that the Yates row is based on, but with a few key differences. The bent-over barbell row uses an overhand (pronated) grip and typically involves a more horizontal torso position than the Yates row.

• Muscles Worked: Lats, rhomboids, traps, rear delts, biceps, core.
• Why Try It?: The bent-over row allows for more emphasis on overall back development and provides a solid foundation for building thickness in the upper and middle back.

Dumbbells in the single-arm row variation lets you focus on each side of your back independently, reducing muscle imbalances.

• How to Do It: Support your body on a flat bench with one knee and one hand. Hold a dumbbell with the other hand and row it up to your side.
• Muscles Worked: Lats, traps, rhomboids, rear delts, biceps.
• Why Try It?: This variation allows for a deeper stretch and contraction, and you can also isolate each side of your back.

A favorite for adding size and thickness to the back, the T-bar row is great for lifters who want a high-intensity row variation that targets the same muscles as the Yates row.

• How to Do It: Use a T-bar machine or landmine setup. Place your chest against the pad (or lean slightly forward) and pull the handles toward your chest.
• Muscles Worked: Lats, rhomboids, traps, rear delts, biceps.
• Why Try It?: The T-bar row allows for a strong contraction in the middle of the back, helping to build both width and thickness.

The seated cable row is a great machine-based alternative to the Yates row. It allows for a controlled movement and is less taxing on the lower back.

• How to Do It: Sit on the cable row machine with your feet planted and knees slightly bent. Grab the handles and pull them towards your torso while squeezing your shoulder blades together.
• Muscles Worked: Lats, traps, rhomboids, rear delts, biceps.
• Why Try It?: This exercise gives you constant tension throughout the movement, helping you build muscle and strength while keeping the stress off your lower back.

If you want to hit your lats and upper back with a bodyweight movement, pull-ups and chin-ups are amazing alternatives to the Yates row.

• How to Do It: Use a pull-up bar to perform either chin-ups (palms facing you) or pull-ups (palms facing away) by pulling your body up until your chin passes the bar.
• Muscles Worked: Lats, traps, biceps, rhomboids.
• Why Try It?: These bodyweight exercises help develop upper body strength and are great for building the width of your back.

The lat pulldown machine mimics the pull-up motion but allows you to adjust the weight for better control and gradual progression.

• How to Do It: Sit at the machine, grab the bar with a wide grip, and pull it down to your chest while squeezing your shoulder blades together.
• Muscles Worked: Lats, traps, rhomboids, biceps.
• Why Try It?: This exercise isolates your lats, helping to build width and definition in the upper back.

Named after bodybuilding legend John Meadows, the Meadows row is a unilateral row that targets the upper back muscles and encourages better form and activation of the lats.

• How to Do It: Set one end of a barbell in a landmine attachment or wedge it into a corner. Hold the free end with one hand and pull it toward your waist in a rowing motion.
• Muscles Worked: Lats, traps, rhomboids, rear delts, biceps.
• Why Try It?: This movement helps isolate the lats and allows for better muscle recruitment on each side.

While this isn’t a row, shrugs are great for focusing on the upper traps. If you want to build the thickness in your traps that complements the development from Yates rows, give them a try!

• How to Do It: Hold a barbell or dumbbells in front of your thighs. Shrug your shoulders upwards, squeezing your traps at the top. Lower the weights slowly and repeat.
• Muscles Worked: Traps, upper back.
• Why Try It?: This exercise isolates the traps and upper back, adding that "meaty" upper look to your back.

An inverted row is a bodyweight alternative to the Yates row that works the back muscles with a horizontal pull.

• How to Do It: Set up a barbell in a rack at waist height. Lie underneath it and grip the bar with an overhand grip. Pull yourself up until your chest touches the bar, then lower yourself back down.
• Muscles Worked: Lats, traps, rhomboids, biceps, core.
• Why Try It?: This exercise is great for building strength and definition in your back and can be modified to suit your fitness level.

Here's a sample back workout incorporating Yates Rows:

Warm-up:

• Light cardio: 5-10 minutes
• Band pull-aparts: 2x15
• Scapular wall slides: 2x10

Main Workout:

• Yates Rows: 4x8-10
• Pull-ups: 3x8-12
• Meadows Rows: 3x10-12
• Face Pulls: 3x15-20
• Straight-arm Pulldowns: 3x12-15

The Yates Row is more than just another back exercise - it's a powerful tool for building impressive back thickness and strength. Master the form, be patient with progress, and stay consistent with your training. Remember, the back is a complex muscle group that responds best to proper form and progressive overload over time.

Ready to incorporate Yates Rows into your training? Start light, focus on form, and gradually increase the intensity. Your back development will thank you!