Yates rows is an exercise for the back muscles. The overhand grip mainly trains the trapezius muscle and the back shoulder, but the Yates variation trains the latissimus more. Due to the bent forward position, the lower back is used to stabilize the spine.
Exercise
Rowing
Yates Rows, Leaning forward
Type: Bilateral
Rest: 180s
Equipment: Langhantel
Tutorial
1
Grip a barbell shoulder-width apart with an overhand grip (palms facing backwards) and stand shoulder-width apart.
2
Squat down slightly and bend your upper body to about 65°. Keep your back straight. Your arms and shoulders are pulled slightly downwards by the barbell and your back is stretched.
3
Pull the bar forcefully towards your chest until your elbows are next to your body. Your upper arms are spread out at 45° from your upper body. Pull your shoulder blades back and hold the position briefly. Exhale as you do so.
4
Lower the bar slowly and in a controlled manner until your arms are stretched again and your shoulders are pulled down slightly by the weight. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Throughout the exercise, make sure that you are standing stably and that your back remains straight. Use the full range of motion! When the bar is in the lowest position, your shoulders should be pulled slightly downwards. When it is in the top position, you should pull your shoulders back. Always keep your back in the same position, slight swinging movements are allowed.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Barbell
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