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Yates Row Strength Standards for Men and Women

Discover how your Yates Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Yates Row Strength Level

Calculate Your Yates Row Strength

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Yates Row Weight Standards

Compare your Yates Row performance to these weight standards and see where you stand.

LevelWeight
Beginner119 lbs
Novice169 lbs
Intermediate233 lbs
Advanced307 lbs
Elite387 lbs

Yates Row Bodyweight Ratio Standards

See how your Yates Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.70
Advanced1.00
Elite1.30

Yates Row Standards by Bodyweight

Find the Yates Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs66 lbs100 lbs144 lbs197 lbs256 lbs
120 lbs76 lbs113 lbs159 lbs215 lbs276 lbs
130 lbs86 lbs125 lbs174 lbs232 lbs295 lbs
140 lbs96 lbs137 lbs188 lbs248 lbs313 lbs
150 lbs105 lbs148 lbs201 lbs263 lbs331 lbs
160 lbs114 lbs159 lbs215 lbs279 lbs348 lbs
170 lbs124 lbs170 lbs227 lbs293 lbs364 lbs
180 lbs133 lbs181 lbs240 lbs307 lbs380 lbs
190 lbs141 lbs191 lbs252 lbs321 lbs395 lbs
200 lbs150 lbs201 lbs263 lbs334 lbs409 lbs
210 lbs159 lbs211 lbs275 lbs347 lbs423 lbs
220 lbs167 lbs221 lbs286 lbs359 lbs437 lbs
230 lbs175 lbs230 lbs296 lbs371 lbs451 lbs
240 lbs183 lbs239 lbs307 lbs383 lbs464 lbs
250 lbs191 lbs248 lbs317 lbs394 lbs476 lbs
260 lbs199 lbs257 lbs327 lbs406 lbs488 lbs
270 lbs206 lbs266 lbs337 lbs416 lbs500 lbs
280 lbs214 lbs274 lbs346 lbs427 lbs512 lbs
290 lbs221 lbs283 lbs356 lbs437 lbs523 lbs
300 lbs228 lbs291 lbs365 lbs448 lbs535 lbs
310 lbs235 lbs299 lbs374 lbs458 lbs545 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs37 lbs57 lbs84 lbs117 lbs153 lbs
100 lbs41 lbs62 lbs90 lbs123 lbs161 lbs
110 lbs44 lbs66 lbs95 lbs129 lbs167 lbs
120 lbs47 lbs70 lbs99 lbs135 lbs174 lbs
130 lbs50 lbs73 lbs104 lbs140 lbs180 lbs
140 lbs53 lbs77 lbs108 lbs145 lbs185 lbs
150 lbs55 lbs80 lbs112 lbs149 lbs191 lbs
160 lbs58 lbs83 lbs116 lbs154 lbs196 lbs
170 lbs60 lbs86 lbs119 lbs158 lbs201 lbs
180 lbs63 lbs89 lbs123 lbs162 lbs205 lbs
190 lbs65 lbs92 lbs126 lbs166 lbs210 lbs
200 lbs67 lbs95 lbs129 lbs170 lbs214 lbs
210 lbs69 lbs98 lbs133 lbs173 lbs218 lbs
220 lbs72 lbs100 lbs136 lbs177 lbs222 lbs
230 lbs74 lbs103 lbs139 lbs180 lbs225 lbs
240 lbs76 lbs105 lbs141 lbs183 lbs229 lbs
250 lbs78 lbs107 lbs144 lbs187 lbs233 lbs
260 lbs79 lbs110 lbs147 lbs190 lbs236 lbs

Yates Row Standards by Age

Discover how Yates Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15102 lbs145 lbs199 lbs262 lbs331 lbs
20116 lbs165 lbs227 lbs299 lbs377 lbs
25119 lbs169 lbs233 lbs307 lbs387 lbs
30119 lbs169 lbs233 lbs307 lbs387 lbs
35119 lbs169 lbs233 lbs307 lbs387 lbs
40119 lbs169 lbs233 lbs307 lbs387 lbs
45113 lbs161 lbs221 lbs291 lbs367 lbs
50107 lbs152 lbs208 lbs274 lbs345 lbs
5599 lbs141 lbs193 lbs254 lbs320 lbs
6091 lbs129 lbs177 lbs232 lbs293 lbs
6583 lbs118 lbs161 lbs211 lbs265 lbs
7075 lbs106 lbs145 lbs190 lbs239 lbs
7568 lbs96 lbs130 lbs171 lbs214 lbs
8062 lbs87 lbs118 lbs153 lbs193 lbs
8556 lbs78 lbs106 lbs138 lbs173 lbs
9052 lbs72 lbs96 lbs126 lbs157 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1545 lbs67 lbs94 lbs127 lbs163 lbs
2051 lbs75 lbs107 lbs144 lbs186 lbs
2552 lbs77 lbs109 lbs148 lbs190 lbs
3052 lbs77 lbs109 lbs148 lbs190 lbs
3552 lbs77 lbs109 lbs148 lbs190 lbs
4052 lbs77 lbs109 lbs148 lbs190 lbs
4549 lbs73 lbs104 lbs141 lbs181 lbs
5047 lbs69 lbs98 lbs132 lbs170 lbs
5544 lbs65 lbs91 lbs123 lbs158 lbs
6041 lbs60 lbs84 lbs113 lbs145 lbs
6538 lbs55 lbs77 lbs103 lbs132 lbs
7035 lbs50 lbs70 lbs93 lbs119 lbs
7532 lbs45 lbs63 lbs84 lbs107 lbs
8029 lbs42 lbs57 lbs76 lbs97 lbs
8527 lbs38 lbs52 lbs69 lbs88 lbs
9025 lbs35 lbs48 lbs63 lbs80 lbs

Yates Row Overview

Yates Row is a compound back exercise that emphasizes the lower lats and upper back by using an underhand grip and a more upright torso position.

Muscles Worked

Equipment Needed

Barbell

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Yates Row for proper technique and tips.

Pro 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.

Compare Other Exercises

Exercise Comparison

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