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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Yates Row

Also called Underhand barbell row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, lower back

You need

Barbell

How to do itPicture · 3 steps
  1. 1Underhand grip, torso about 30° from upright
  2. 2Pull the bar to your belly button
  3. 3Lower until your arms are straight

Most common mistake

Standing so upright it turns into a shrug.

Watch a demo
B
For back
#25 of 40
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Research
69
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
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