Yates Row (Barbell)

A bent-over rowing variation using an underhand (supinated) grip, which shifts emphasis to the biceps and lower lats while reducing shoulder strain.

Instructions

1. Stand with feet shoulder-width apart holding a barbell with an underhand grip at hip height.
2. Hinge forward at the hips, keeping your knees slightly bent and your back flat.
3. Allow the barbell to hang at arm’s length with your arms fully extended.
4. Pull the barbell toward your lower chest by driving your elbows backward, keeping them close to your body.
5. Squeeze your back muscles at the top, then lower the weight with control back to the starting position.

Tips

• Maintain a neutral spine and avoid rounding your lower back during the pull.
• The underhand grip places emphasis on the lower lats and biceps compared to overhand rows.
• Keep the barbell close to your body throughout the movement for proper leverage.
• This variation is often easier on the shoulders than overhand bent-over rows.
• Focus on initiating the pull with your back rather than your arms.