Yates Rows

**Xpiro** · 01-23-2021, 07:14 PM

Anyone ever gotten better overall back hypertrophy by switching from standard BORs to Yates? I decided to switch it up the other day and felt a significantly better contraction in my entire back—mostly lats—than I do with BORs. I figured incorporating more bicep would yield the opposite.

Drawbacks (aside from pre-fatiguing and risking a bicep tear with high weights)/benefits (aside from additional bicep work)?

**BeginnerGainz** · 01-23-2021, 07:18 PM

There is a reason Dorian Yates didn’t do Pendlay or other BORs. Mostly, for the same reasons you mentioned.

He also stopped doing them with a supinated grip because he tore a bicep and starting using a narrow-ish pronated grip.

**Xpiro** · 01-23-2021, 08:11 PM

How narrow? I usually do a couple of inches outside shoulder width; anything wider is a shoulder killer and doesn’t hit lats so much as traps anyway.

So he continued to use a more upright back angle?

**tbonestake** · 01-23-2021, 08:16 PM

Do what works best for you.

**BeginnerGainz** · 01-23-2021, 08:46 PM

Originally Posted by Xpiro

How narrow? I usually do a couple of inches outside shoulder width; anything wider is a shoulder killer and doesn’t hit lats so much as traps anyway.

So he continued to use a more upright back angle?

You have the right idea, and yes he stayed more upright. Turns out, doing heavy weight with a supinated grip can and will piss off the long head of the biceps.

**Ironface** · 01-24-2021, 01:24 AM

I don’t do them for fear of tearing a bicep. Same reason I canned mix grip deadlifts and just use straps

**MyEgoProblem** · 01-24-2021, 04:30 AM

Honestly.
I don't get a lot from them. It's basically a pseudo shrug for my leverages. And the rom is pathetic.

My bors are done with the plates hovering about an inch from the floor at full stretch and bent right over with a wide grip. Far more activation of the traps, rhomboids and rear delts than a 45' bro row or Yates.

Currently focused to build my bench up. At home in UK so no sick hammer strength rows. Long rom bors, meadows rows and inverted rows..

I MUCH prefer the John Meadows "body building deadlift" to the Yates row for what people do the Yates for.

**smokinal** · 01-24-2021, 06:53 AM

I mix them into my routine here and there; maybe once every 4 weeks.

With fear of a tear, I use them as a finishing movement using lighter weight, shoulder width supinated grip, try to really focus on pulling with my elbows, focus on lat activation.

**Garage Rat** · 01-24-2021, 11:15 AM

For me when i did them,low lats and inner back and traps when elbows pulled back and bar touching abs.
If you start to do to much jerking to get the bar to the abs it minimizes the contraction.
These are a good change up from regular rows.
More shoulder friendly but not bicep friendly with heavy weight.
A good complementary movement that Yates did palms facing lat PDs.
So this ones from the top down and the row from bottom up.

**faithbrah** · 01-24-2021, 01:49 PM

i've only done pendlay row for ages

**readreindeer666** · 01-24-2021, 02:15 PM

Ironically not for back but I've been benching every 3 days and have seen the most growth ever, heavy

**leidenesLK** · 01-24-2021, 04:30 PM

Barbell rows bracing against an incline bench (not traditional incline rows, more like a helms row) are the GOAT barbell row. Can row to parallel and heavy, while getting a nice stretch, without having to worry about lower back fatigue. Unless you need the extra lumbar erector work then I’d say pendlays.

**kimm4** · 01-24-2021, 04:51 PM

Been doing yates rows for decades. Love them!

**Ironface** · 01-24-2021, 06:03 PM

Originally Posted by leidenesLK

Barbell rows bracing against an incline bench (not traditional incline rows, more like a helms row) are the GOAT barbell row. Can row to parallel and heavy, while getting a nice stretch, without having to worry about lower back fatigue. Unless you need the extra lumbar erector work then I’d say pendlays.

That sounds like a great idea. I might try it next time I train upper back. Hopefully I can get it to work

**leidenesLK** · 01-24-2021, 07:07 PM

Originally Posted by Ironface

That sounds like a great idea. I might try it next time I train upper back. Hopefully I can get it to work

Yep, I’ve messed around with all barbell row variations and this one is my favorite by far. Be sure to set the incline level so that your torso is parallel to the floor. Basically a chest-supported pendlay row with much better eccentric control. I’ve personally never felt any discomfort, but if you find the bench digging into your chest/sternum area, you could try placing a towel on top until you adjust. I use the same grip width as my bench press and really feel it in the entire upper back and lats. Great bench assistance movement.

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