Which muscles does the yates row (underhand) work?

The yates row (underhand) mainly works your back and lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the yates row (underhand) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Yates Row (Underhand): how to do it and muscles worked

The yates row (underhand) mainly works your back and lats, with help from your biceps. You need a barbell.

Muscles worked

Main

Helping

Biceps

How to do the yates row (underhand)

1
Hold the bar with an underhand grip, shoulder width, and hinge until your torso is about 60 to 70 degrees from the floor. Keep a flat back, chest up and soft knees.
2
Pull the bar toward your lower belly, driving your elbows back close to your body. Squeeze your lats, then lower with control.
3
Breathe out as you row and in as you lower, taking about two seconds down. Keep your torso steady and your core tight.

Form tip: Keep a more upright torso than a standard row and do not swing; if it hurts your lower back, drop the weight.

Common questions

Which muscles does the yates row (underhand) work?: The yates row (underhand) mainly works your back and lats. It also involves your biceps.
What equipment do I need for the yates row (underhand)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the yates row (underhand) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.