How to Do Yates Row

Dorian Yates is known as one of the greatest champions in bodybuilding history. His own variant on the classic row, a weightlifting staple exercise, helped propel him to the top of the field. By using a slightly different position and posture, the Yates row allowed its creator to pile more weight onto the row.

Difficulty:

Moderately Challenging

Instructions

1. Get into position. Start the Yates row exercise by grabbing a barbell with your grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees bent at about a 25 degree angle to keep stress off the lower back. Bend forward at the waist at about 20 degrees and keep your back straight and your chest out.

2. Get the right grip. Grip is an important issue with the Yates row. Yates himself used an underhand grip to hold the barbell. However, many criticize this grip, saying that it contributed to Yates' bicep tear. So, if you want a grip that gets the biceps out of the picture take an overhand grip.

3. Pull up towards your waist. Begin the exercise with the weight on the ground or on blocks at shin level. Without extending your knees or hips, lift the weight up towards your waist, keeping some bend at your elbow. Don't think of yourself lifting up towards your ribs but rather as if you're "pulling down" towards your waist or groin area. Keep your shoulders pushed down, back straight and chest out as you work.

4. Pause at the top and then lower down. A one second pause at the top of the motion is a good way to get the back muscles burning and really isolated. Once you've hit the top, lower back down to your knees or to near-full extension of the arms. Keep the tempo slow and controlled for repetitions of the Yates row.