Bent over yates row (underhand) with barbell

Exercise overview

Primary muscle group: Back

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 79

Description: Hold a barbell with a shoulder-width supinated grip, feet hip-width apart. Flex hips and knees to lean forward at 45-degree angle. Keep head up, back straight, and exhale as you pull the barbell up to waist. Hold for 2 counts and squeeze back muscles. Inhale as you lower the barbell in controlled manner. Repeat.

Exercise ID: 00030

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Bent over yates row (underhand) with barbell

Exercise tips and tricks

Grip Position: Use a shoulder-width, underhand grip to maximize engagement of the upper and middle back muscles. Ensure your grip is firm to maintain control over the barbell throughout the movement.
Back Position: Keep your back straight and avoid rounding it. Engage your core to support your spine and stabilize your body.
Elbow Path: Focus on keeping your elbows close to your body as you row the barbell up. This helps to target the lats more effectively.
Controlled Movement: Perform the exercise with a controlled motion. Avoid using momentum to lift the barbell. This ensures better muscle engagement and reduces the risk of injury.
Shoulder Blades: Squeeze your shoulder blades together at the top of the movement to maximize muscle contraction.
Breathing: Inhale as you lower the barbell and exhale as you lift it. Proper breathing can help you maintain form and stabilize your core.
Foot Placement: Stand with your feet shoulder-width apart. This position provides a stable base and helps maintain balance.
Knees Slightly Bent: Keep your knees slightly bent to reduce strain on your lower back and to help maintain a proper posture.
Tempo: Use a tempo that allows you to feel the muscles working. For instance, a 2-second lift, pause at the top for 1 second, and a 3-second descent can be effective.
Weight Choice: Start with a lighter weight to master the form before progressing to heavier loads. Proper form is crucial for effectiveness and safety.
Mind-Muscle Connection: Focus on engaging the targeted muscles throughout the movement. This enhances muscle activation and helps in achieving better results.
Warm-Up: Engage in a proper warm-up to prepare your muscles and reduce the risk of injury. Dynamic stretches and light cardio can be beneficial.

Exercise overview

Exercise tips and tricks

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