If you find you have a hard time contracting the lower lats, or are looking to target the biceps during your back training, the Yates Row is a great option for you. This is not necessarily better than a traditional row, it’s simply different. If we’re specifically talking about the Yates Row, with the hands supinated, this is going to place more of the tension of your biceps and lats, and less on your rear deltoids. This is why we’ve gone as far as to make the case that you should row twice as much as you press. In fact, because of society we tend to underuse the back muscles and overuse the front shoulder and pec muscles which can lead to all kinds of problems. Basically, rows are the main exercise to train our back, and just because you can’t see your back muscles, doesn’t mean you shouldn’t train them. Rowing in general has all kinds of benefits that I won’t go into in too much detail here. If you’re having trouble activating the lats and getting the proper range of motion, check out this guide on lower lat training or this guide on how to improve your mind-muscle connection. That means we have a hard time feeling the movement at the top. One of the downsides of any free weight row is the weight is harder to lift at the top, because for the row movement that’s where the muscles are weakest. That’s why it’s important to initiate the movement with the shoulder blades, and keep them pinched as you row up. In order to get to the top of the movement and get their elbow back further, trainees will dumb their shoulders forward in order to do so. If you go too heavy, you’ll need to jerk the weight up. The common mistakes for Yates Row are the same as you’ll see for any bent-over row. The last thing you want to do is tweak your back after doing the whole set with perfect form. At the end of your set, hinge your hips again like a deadlift and place the weight down. Repeat for 8-12 reps, as this is a good range for hypertrophy, which is the typical goal of Yates Rowĩ. For added contraction, pause at the top for 1-2 seconds, then lower it back down.Ĩ. Keeping your shoulders down and back, pull your elbows backħ. Initiate the movement by pinching your shoulder blades backĦ. Hinge at your hips again so your back is at about a 45-degree angle.ĥ. Hinge at your hips like a deadlift and pick up the bar with an underhand (supinated) grip.Ĥ. This is key for protecting your lower back.ģ. Brace your core like you’re about to get punched. Approach the barbell with your feet hip-width apartĢ. Like all rows, especially one where you’re bent over, the main priority will be to set yourself into a stable position to protect your low back.ġ. Here’s a quick little demo if you don’t know what I mean. However, while this is a simple change and I’m being snobby, this slight change can make a big difference in the exercise by targeting slightly different muscles. And I guess, we like to name things after people or Eastern European countries like the Bulgarian Split Squat. It’s not called a “supinated bent over row” or “reverse bent over row” because it was popularized by the bodybuilding great, Dorian Yates. The Yates row is a barbell bent-over row, but with your hands supinated (palms facing up). Here we go again with the undescriptive exercise names. Should I wear a weightlifting belt during this exercise?.Oh look, a neat little table of contents.
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