How to do the Dumbbell Yates Row
Primary: Upper Back · also works Lats, Biceps, Shoulders, Traps, Forearms.
The Dumbbell Yates Row is a powerful exercise that primarily targets the upper back muscles. Named after the professional bodybuilder Dorian Yates, this variation of the traditional row emphasizes a higher torso position and a more pronounced squeeze at the peak contraction point. It's an effective move for increasing back strength and improving muscle definition. This exercise also engages multiple muscles in the upper body, making it a highly efficient addition to any strength-training routine. Ideal for intermediate lifters, the Dumbbell Yates Row requires good form and controlled execution to maximize benefits and minimize injury risk.
Step by step
- 1
Begin by standing with a dumbbell in each hand, feet shoulder-width apart.
- 2
Slightly bend your knees and maintain a straight back, hinging at the hips so that your torso is at a 45-degree angle.
- 3
With your palms facing your torso, pull the dumbbells towards your lower abdomen, squeezing your shoulder blades together at the top of the movement.
- 4
Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- 5
Repeat for the desired number of reps and sets.
Coaching cues
- Keep your core engaged to maintain a stable torso and avoid excessive movement.
- Focus on using your back muscles to pull the weight, not your arms.
- Avoid rounding your back; maintain a neutral spine throughout the exercise.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Yates Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Yates Row work?
Primary: Upper Back. Secondary: Upper Back, Lats, Biceps, Shoulders, Traps, Forearms
How many sets and reps of Dumbbell Yates Row should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Yates Row?
Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Bent Over Rows.
Is the Dumbbell Yates Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.