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Focused Movement Training: Reverse grip bent-over dumbbell rows

Focused Movement Training: Reverse grip bent-over dumbbell rows

Build a bigger back!

This exercise is a variation on a barbell exercise named after legendary bodybuilder Dorian Yates. The Yates row is a bent over barbell row performed using an underhand grip with the upper torso positioned at a 45° angle instead of completely bent over. It is ideal for focusing on the lower lats and middle back due to the position of the hands. An overhand grip is better suited to working the upper back musculature.

Tip: Row the weights up to your belly button. Do not pull the dumbbells up into your upper ab/lower chest area.

 The Yates row is a bent over barbell row performed using an underhand grip with the upper torso positioned at a 45° angle instead of completely bent over.

Executing the move:

  • Starting: Stand upright holding dumbbells in either hand with an underhand/supinated grip (palms facing up). Bend your knees slightly and tilt your torso forward to a 45° angle by bending at the waist. Allow the dumbbells to hang directly in front of you as your arms hang perpendicular to the floor and your torso.
    Tip: Keep your back straight, shoulders back, and your head and neck in a neutral position.
  • The movement: Row the dumbbells up toward your lower abs/belly button, keeping your elbows close to your body. At the top of the movement, squeeze your back muscles and hold for a count. Slowly lower the dumbbells back down to the starting position and repeat for the recommended number of reps.
    Tip: Squeeze your shoulder blades together at the top of the movement.

Muscles targeted:

  • Primary: Middle back and lower lats.
  • Synergists and stabilisers: Teres major and minor, posterior deltoid, middle and lower trapezius, rhomboids, infraspinatus, brachialis, brachioradialis, pectoralis major, biceps brachii, triceps, erector spinae, hamstrings, gluteus maximus, adductor magnus, rectus abdominis,
    obliques.

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