In the pantheon of modern bodybuilding, few names demand more respect than that of Dorian Yates. Over a storied 14-year career, Yates won every contest he entered between 1992 and 1997, retiring as one of only four men to bow out as a reigning Mr. Olympia – a competition which he won not once or twice, but six times.
Though he is now long retired, Yates’ philosophy on high-intensity training and bodybuilding – best witnessed in his Blood and Guts training programmes – is still utilised by thousands of people looking to train with the same intensity as the six-time Mr. Olympia.
However, that’s not the only legacy that ‘The Shadow’ – so-called due to his tendency to unexpectedly appear at major contests and emerge as the winner – has left on the world of bodybuilding.
One of Yates’ most established training hallmarks was the eponymous Yates Row. It’s a variation of the barbell bent-over row, which Yates would modify for safer biomechanics and a new challenge for his lats.
‘This exercise was a staple in my back routine and can be performed with either an underhand or overhand grip,’ Yates explained in a recent Instagram post. ‘It’s my modified version of the traditional bent-over row where the body is parallel to floor and you’re pulling the bar to your chest.’
As Yates explains, the Yates row is ‘performed with [your] body more upright, which puts the lower back in a safer position and the lats in a mechanically stronger position,’ he says, noting the 45-degree angle of his torso during the exercise. ‘Think of your hands as hooks and you should be rowing with your elbows and driving through to your lats.’ Your biceps and forearms will feel a nice pump, too.
Talking two clients through it, Yates clarifies in the video that there’s ‘no movement with the legs and the back, as the legs are bent anyway for stability,’ he says. ‘The bar’s going to be by your knees and you’re not going to be parallel to the floor.’
In a separate post, Yates also described a few things to watch out for during the Yates Row, and how heavy he went during the movement. ‘It’s kind of more of a power movement but you should still squeeze at the peak contraction and be in full control,’ he posted. ‘It’s very easy on this exercise to start jerking the weight up and swinging. Yes I used a heavy weight, 450lbs [204kg], but my form was always on point.’
Here’s a step-by-step guide to getting it right.
How to Do the Yates RowStand with your feet shoulder-width apart and grab the barbell using an underhand (supinated) grip, keeping your hands just outside your hips.
Hinge at the hips and knees to lean your torso forward at a 45-degree angle, keeping your back straight and your head in a neutral position rather than looking at the floor.
Pull the barbell in a straight line toward your lower stomach or navel, driving your elbows back and keeping them tucked close to your ribcage.
Squeeze your shoulder blades together at the top of the movement, holding the contraction for a split second to ensure maximum engagement of the lats and traps.
Lower the weight under control until your arms are fully extended, maintaining tension in your back throughout the set without letting the bar touch the ground. Related Stories