Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Yates Row

Also called Underhand barbell row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, lower back

You need

Barbell

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Underhand grip, torso about 30° from upright
  2. 2Pull the bar to your belly button
  3. 3Lower until your arms are straight

Most common mistake

Standing so upright it turns into a shrug.

Watch a demo

Good for

  • Easy to keep adding weight
B
For back
#25 of 40
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

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needed to post
280