The Yates Row is a intermediate-friendly barbell strength exercise that targets the lats and middle back, with the traps, biceps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesTraps, Biceps, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Yates Row
Load a barbell and stand with feet about shoulder width behind it.
Take an underhand grip a little wider than your shoulders.
Push your hips back and hinge only until your torso passes 45 degrees.
Keep your chest up, a slight arch in the lower back, and the knees soft.
Pull the bar to your lower abdomen with the elbows tracking past your ribs.
Lower the bar to straight arms under control and repeat without standing up.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Yates Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
