Last Update On November 13, 2011
Why The Yates Barbell Row Sucks
by Rusi
You have to be blind to deny that Dorian Yates had one of the most amazing backs in the history of bodybuilding. He is also famous for the popularization of the famous Yates Barbell Row. However this exercise is not very effective and this article will tell you why.
"Bro. But why do you talk shit about the Yates row. I can lift so much weight. There has to be something cool about this exercise. U MAD ?"
Bro! I'm not even mad. However the reason why you can lift more weight is due to the extremely small range of motion compared to a regular barbell row. The Yates row is like a bench press lockout - only 1/3 of the movement. That's why you lift more weight - their is just less work. Look at the picture below for better comparison. You have to be blind not to see that Arnold is moving the weight over a longer range of motion.
Range of motion is everything. As the great Mike Mentzer has said: "Exercise is about movement. The greater the movement the greater the exercise." Why? There is more muscle damage and stimulation when your joints move over their full capacity. Also you need your muscles and joints strong at every possible range. Most people will experience more muscle growth from performing the barbell row like Arnold despite the fact that you will most likely lift a lot less weight. But more weight on the bar does not always mean that you are stronger. And this is a perfect example. Of course you don't have to go crazy like Arnold by stepping on a block in order to increase the range of motion even further. But it's your choice after all.
"Bro...but the big guys at my gym are doing only Yates rows. You suck. Fuck off !!!"
As stupid as it may sounds you should never ask the biggest guys in your gym for advice. Ok. Almost never. Why? Most of them have superior genetics and probably are on juice. I remember on time at the gym when some mutant did 4-5 exercises for biceps and than started working back. Obviously this is wrong because if you kill your biceps prior to hitting your back the biceps will take all the beating since it's already fatigued and on top of that is usually the weak link during back training. However the guy looked better than 99% of the people I've seen in that gym. The fact that something works for the big guys does not mean that you should copy them because most likely you will either overtrain or hurt yourself unless you are a genetic freak which you would already know by now.
Always ask the guy who made the most progress and started from a lower starting point. Of course he may be on something too so as always use your inner senses and logic.
"Bro...but Dorian says that underhand rows done his style hit the lower lats hard. U MAD?"
I already told you I'm not even mad. Yes, most likely going underhand on rows will hit your lats harder but it will also place tremendous stress on your biceps tendon. Not to mention that most people will start using their hips to jerk the weight up so your biceps will end up trying to hold some heavy barbell which may result at biceps tendon tear, Dorian has experienced this injury himself. If you want to work lower lats do close grip chin-ups and hanging scapular rotations as explained by Larry Scott.
"Bro...is the Yates row good for something?
Maybe for some trap work but still I would rather do something else such as Bulgarian rows or Arnold rows. Of course it's up to you to decide what's better. My advice is to go for the full range of motion row.
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