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Yates Row Strength Standards

Quick Answer Yates Row

A 180 lb male with an Intermediate-level Yates Row of 232 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 299 lbs (1.66x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Yates Row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Forearms, Latissimus Dorsi, Upper Back, Posterior Deltoid
Equipment Barbell
Data Points 71 rows

How Strong Is Your Yates Row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Yates Row?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 58 92 136 189 248
120 68 105 151 207 268
130 78 117 166 224 287
140 88 129 180 240 305
150 97 140 193 255 323
160 106 151 207 271 340
170 116 162 219 285 356
180 125 173 232 299 372
190 133 183 244 313 387
200 142 193 255 326 401
210 151 203 267 339 415
220 159 213 278 351 429
230 167 222 288 363 443
240 175 231 299 375 456
250 183 240 309 386 468
260 191 249 319 398 480
270 198 258 329 408 492
280 206 266 338 419 504
290 213 275 348 429 515
300 220 283 357 440 527
310 227 291 366 450 537

How Does Age Affect Yates Row Strength?

How Yates Row standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 94 137 191 254 323
20 108 157 219 291 369
25 111 161 225 299 379
30 111 161 225 299 379
35 111 161 225 299 379
40 111 161 225 299 379
45 105 153 213 283 359
50 99 144 200 266 337
55 91 133 185 246 312
60 83 121 169 224 285
65 75 110 153 203 257
70 67 98 137 182 231
75 60 88 122 163 206
80 54 79 110 145 185
85 48 70 98 130 165
90 44 64 88 118 149

What Do Yates Row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the Yates Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the Yates Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your Yates Row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

Stronger than 80% of lifters. You have built substantial back development through the Yates Row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Stronger than 95% of lifters. Your Yates Row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Yates Row

Tier-specific training recommendations to move your Yates Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Yates Row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Yates Row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Yates Row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Yates Row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Yates Row

  1. Start by standing with your feet shoulder-width apart and hold a barbell with an underhand grip, hands slightly wider than shoulder-width.
  2. Keep your torso at a 30-45 degree angle to the floor, maintaining a slight arch in your lower back.
  3. Pull the barbell towards your lower abdomen, squeezing your shoulder blades together at the top of the movement.
  4. Lower the barbell back to the starting position in a controlled manner.
  5. Exhale as you lift the barbell and inhale as you lower it.

Tips for Yates Row

  • Maintain a slight arch in your lower back to avoid rounding.
  • Keep your elbows close to your body throughout the movement.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Avoid using momentum to lift the barbell; use controlled movements.

Where Do These Yates Row Standards Come From?

These Yates Row standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Yates Row Good for Your Weight?

Strength standards help you objectively measure your Yates Row performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Yates Row 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Yates Row depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Yates Row within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE