Smith Machine Underhand Yates Row: Build Your Back Muscles

Named after 6x Mr. Olympia Dorian Yates, the smith machine underhand Yates row is a game changer. Typically when performing a row, an overhand grip is used and it’s a great exercise, but using an underhand grip just feels so different. We’ll explain why… an overhand grip tends to place more emphasis on the upper back and traps; while an underhand grip seems to target the mid/lower back and lats a little more.

There’s just something about shortening up your range of movement with an underhand grip and feeling the lats really engage. The smith machine underhand Yates row is a phenomenal exercise which needs more attention because it’s very effective and just feels so right!

In this Exercise

• Target Muscle Group: All upper posterior chain muscles (Upper and Middle Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Biceps Brachii, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Smith Machine and weights
• Difficulty: Intermediate

Exercise Instructions

1. Set the smith machine bar to where you can grab it and your arms are slightly bent.
2. Grab the bar with an underhand grip about shoulder width or slightly wider with knees slightly bent and keep your core tight.
3. Then position your lower thighs to where they are touching the bar (Beneath the bar).
4. Now keep your back straight and slightly bent over so you’re just leaning over the bar.
5. Exhale and pull the bar toward your hips just beneath your ribcage or belly button.
6. Inhale and slowly lower down and don’t lock out the bottom.
7. Repeat for the remaining repetitions.

Variations & Tips

• You can perform the movement with an overhand grip if it’s more comfortable for you.
• Always keep your back straight and knees slightly bent.
• Your core should remain tight throughout the entire set.
• Keep your elbows close to your sides.
• Adjust your grip length to where comfortable if necessary.
• The underhand grip row creates a shorter range of motion which is good for increased weight and reps.

Watch: How to do the smith machine underhand Yates row

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