Top Bodybuilder’s Favorite Types of Bent-Over Row (and How to Do Them with Proper Form)

Yates Row (Underhand Bent-Over Row

The Yates row is a kind of bent-over barbell row that involves an underhand grip (palms up) and a more upright posture.

Here’s what it looks like:

The Yates row was popularized by 6-time Olympia winner Dorian Yates, who frequently used this variation of the bent-over row in his training.

The point of the Yates row is to train the biceps, traps, and upper back more than the conventional bent-over barbell row. The idea is that by flipping your grip, you can force these muscles to work harder than they would have to with the regular bent-over row.

How well this actually works is up for debate, but many bodybuilders swear by its effectiveness. If nothing else, it gives you an alternative to the conventional barbell row for when you stop progressing or are starting to feel like your shoulders or elbows are taking a beating after months of the same movement patterns.

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