Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with a barbell, placed either on the floor or on a rack at about knee height. Stand with your feet shoulder-width apart and grip the bar with an underhand (supine)grip, slightly narrower than shoulder-width. This grip is key for engaging your lats and keeping the biceps in check. Position your knees slightly bent and lean forward at your hips, keeping your torso at about a 45-degree angle to the ground. Before you start pulling, take a deep breath and engage your core. This will protect your lower back throughout the movement. Keep your chest up and your back straight—avoid rounding your shoulders or arching your lower back. Pull the barbell toward your lower chest or upper stomach by driving your elbows back, keeping them close to your body. Squeeze your shoulder blades together at the top of the movement to maximize the contraction in your lats and rhomboids. Reverse the movement and lower the barbell with control back to the starting position, fully extending your arms. Don’t let the bar drop quickly—maintaining control will increase the time under tension and maximize your gains.
If the weight is too heavy, it can compromise your form. Make sure you start with a manageable weight and focus on form before increasing resistance. One of the main benefits of the Yates row is that it helps avoid lower back strain. However, if you round your back, you can easily undo these benefits and risk injury. Keep your chest up and back straight throughout the movement. While the Yates row will work your biceps to some extent, your goal should be to focus on your back muscles. Avoid letting your elbows flare out or over-pulling with your arms. Keep the movement controlled and focus on driving your elbows, not your hands.
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