Elite Physique The New Science of Building a Better Body

Yates Row
This version of a row was popularized by Dorian Yates, a former professional bodybuilder
and six-time consecutive winner of the Mr. Olympia title. A wide underhand grip
is used to emphasize the biceps, and the relatively vertical trunk angle reduces strain
on the lumbar spine.
HOW TO DO IT
1. Grab the barbell with a wide underhand grip. Push your hips back and let your
knees slightly bend until your torso is around 60 degrees relative to the floor
(see figure a). Slightly arch your low back.
2. Bend your elbows and pull the barbell until it touches your abdomen, or just
short of it (see figure b).
3. Slowly reverse the motion and repeat.
HORIZONTAL PULL
a
b
ADVANTAGE
This rowing variation can be used with heavy loads to target the biceps.
COACHING CUE
If you don’t have the wrist mobility or low back strength for this exercise, perform the
split-stance row instead.
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