What you'll gain
Shorter range and upright torso allow heavier loading than a full bent-over row.
Underhand grip keeps the elbows in and biases the lats.
Less time spent at full hip flexion than a horizontal torso row.
Step-by-Step Instructions
- 1
Load a barbell and stand with feet about shoulder width behind it.
- 2
Take an underhand grip a little wider than your shoulders.
- 3
Push your hips back and hinge only until your torso passes 45 degrees.
- 4
Keep your chest up, a slight arch in the lower back, and the knees soft.
- 5
Pull the bar to your lower abdomen with the elbows tracking past your ribs.
- 6
Lower the bar to straight arms under control and repeat without standing up.
Common Mistakes
Standing more upright each rep, which shrinks the range until the pull becomes a shrug.
Rounding the lower back to reach the bar, which loads the lumbar spine at its weakest position.
Curling the bar with the arms, which leaves the lats and mid-back underworked.
Loading for the shorter range and then jerking the bar with hip drive on every rep.
About This Exercise
The Yates row is a barbell row taken with an underhand grip and a more upright torso than a classic bent-over row, bent forward a little past 45 degrees with the chest up and a slight arch held in the lower back. The shallower angle shortens the range and lets you handle more load, while the supinated grip keeps the elbows close and drives shoulder extension, which is why lifters describe it as a lat focused row. The trapezius, rhomboids and biceps assist, and the hinge is still held by the trunk and hip extensors throughout the set. As an asset this clip covers a named bodybuilding variation that programs and content still reference. It differentiates a catalog from generic row entries, works in pull-day templates, and pairs with a full bent-over row clip to show what the torso angle changes.
Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.
Build faster with related MoveKit resources
Yates Row
Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates.
Need more than one animation?
Choose a focused 104-exercise pack or unlock all 412, with commercial licensing included.
Specifications
Built for
- Bodybuilding style back blocks in an app's program library.
- Named variation entries that broaden catalog coverage.
- Torso angle comparison content against a bent-over row clip.
- Barbell-only pull-day templates for home gym products.
Muscles Worked
Details
License Includes
Barbell Bent Over Row
$4.99A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.
Barbell Bent Over Row - Overhand
$4.99A hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.
Barbell Pullover
$4.99A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
Landmine T Bar Rows
$4.99A chest-supported feel landmine row that builds the lats and mid-back through a heavy, controlled horizontal pull.
Meadows Row
$4.99A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back.
Pendlay Row
$4.99A barbell row reset on the floor each rep, pulled explosively from a dead stop to the abdomen.