Dorian Yates’ Preferred Back Exercise: The Bent-Over Barbell Row

The Bent-Over Barbell Row: A Tried and True Favorite of Bodybuilding Legend Dorian Yates

Written By Tahir Malik

It is often assumed that world-class bodybuilders have favorite exercises that they use to target specific parts of their physique. Dorian Yates, a legendary bodybuilder and six-time Mr. Olympia champion, certainly fits this description.

On March 15, 2023, Yates took to Instagram to share a black and white photo of himself performing one of his signature exercises – the reverse-grip barbell row.

In the accompanying caption, he provided detailed explanations for why this exercise is his preferred method for training his back muscles.

According to Yates, he was able to lift heavier weights when performing barbell rows. However, he preferred to use four 45-pound plates and one 25-pound plate on each side to maintain proper form.

Yates mentioned that he often trained with former bodybuilder Paul Baxendale, who initially used a lot of body momentum in his rows due to the weight he had on the barbell. However, Yates suggested that when Baxendale reduced his working weight, his back muscles grew noticeably over the next few months.

The “Barbell Row – Yates Style” guide provides tips and steps for performing the exercise properly.

The following are the steps and tips for performing the barbell row “Yates Style”:

Grip: Yates recommended using a reverse “underhand” grip while pulling the barbell into the waist. However, he also noted that he suffered a biceps tear while performing this exercise using that grip and subsequently switched to an overhand grip.

Stance: For Yates’ row, it is best to keep the body above parallel at a 70-degree angle to the floor. This position allows the lat muscles to be in a better contracting position while also protecting the back from injury. An arched position is essential to maximize the full benefits of the exercise.

Partial Reps: According to Yates, since forced reps can be difficult with barbell rows, it is best to perform partial reps at a certain point to align with proper intensity. However, he only recommends doing partial reps toward the end of a set when unable to work through a full range of motion.

Negative: Yates recommended performing the negative portion (lowering phase) of the repetition at a slow pace while the positive portion (lifting phase) receives as much energy as possible.

Equipment: Finally, Yates believed in using wrist straps for any heavy-weight back exercise to uphold a firmer grip, thereby allowing better targeting of the back muscles.

Following these cues from Yates could be a great way for athletes seeking to build back mass in the modern era.