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Home » Exercise Guides » Arms

Smith Machine Underhand Yates Row: Build Your Back Muscles

Correct way to do the smith machine underhand Yates Row

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

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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!

Smith Machine Underhand Yates Row Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Erector Spinae, Latissimus Dorsi, Posterior deltoids, Rhomboids, Trapezius
Secondary Muscles
Brachialis, Rear deltoids, Teres Major
Equipment
Smith Machine, Barbell, Weight Plates, Weight Collar, Lifting Straps, Bench
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance8-12
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • High Bird Dog Plank: Strengthen Your Core & Glutes Effectively
  • Hanging Leg Raise: Target Your Abs, Hips, and Core Strength
  • Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength
  • Master the Band Assisted Pull-Up: Strengthen Your Back & Arms

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

Interested in measuring your progress? Check out our strength standards for Yates Row.

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Categories: Arms Back Exercise Guides
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Seated Knee Raise: Strengthen Your Core and Hip Flexors

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Dumbbell Hammer Curl: Target Your Biceps and Forearms Effectively

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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