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
Yates Row Weight Standards
Compare your Yates Row performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 119 lbs |
| Novice | 169 lbs |
| Intermediate | 233 lbs |
| Advanced | 307 lbs |
| Elite | 387 lbs |
Yates Row Bodyweight Ratio Standards
See how your Yates Row strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75 |
| Novice | 1.00 |
| Intermediate | 1.25 |
| Advanced | 1.75 |
| Elite | 2.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.30 |
| Novice | 0.50 |
| Intermediate | 0.70 |
| Advanced | 1.00 |
| Elite | 1.30 |
Yates Row Standards by Bodyweight
Find the Yates Row strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 66 lbs | 100 lbs | 144 lbs | 197 lbs | 256 lbs |
| 120 lbs | 76 lbs | 113 lbs | 159 lbs | 215 lbs | 276 lbs |
| 130 lbs | 86 lbs | 125 lbs | 174 lbs | 232 lbs | 295 lbs |
| 140 lbs | 96 lbs | 137 lbs | 188 lbs | 248 lbs | 313 lbs |
| 150 lbs | 105 lbs | 148 lbs | 201 lbs | 263 lbs | 331 lbs |
| 160 lbs | 114 lbs | 159 lbs | 215 lbs | 279 lbs | 348 lbs |
| 170 lbs | 124 lbs | 170 lbs | 227 lbs | 293 lbs | 364 lbs |
| 180 lbs | 133 lbs | 181 lbs | 240 lbs | 307 lbs | 380 lbs |
| 190 lbs | 141 lbs | 191 lbs | 252 lbs | 321 lbs | 395 lbs |
| 200 lbs | 150 lbs | 201 lbs | 263 lbs | 334 lbs | 409 lbs |
| 210 lbs | 159 lbs | 211 lbs | 275 lbs | 347 lbs | 423 lbs |
| 220 lbs | 167 lbs | 221 lbs | 286 lbs | 359 lbs | 437 lbs |
| 230 lbs | 175 lbs | 230 lbs | 296 lbs | 371 lbs | 451 lbs |
| 240 lbs | 183 lbs | 239 lbs | 307 lbs | 383 lbs | 464 lbs |
| 250 lbs | 191 lbs | 248 lbs | 317 lbs | 394 lbs | 476 lbs |
| 260 lbs | 199 lbs | 257 lbs | 327 lbs | 406 lbs | 488 lbs |
| 270 lbs | 206 lbs | 266 lbs | 337 lbs | 416 lbs | 500 lbs |
| 280 lbs | 214 lbs | 274 lbs | 346 lbs | 427 lbs | 512 lbs |
| 290 lbs | 221 lbs | 283 lbs | 356 lbs | 437 lbs | 523 lbs |
| 300 lbs | 228 lbs | 291 lbs | 365 lbs | 448 lbs | 535 lbs |
| 310 lbs | 235 lbs | 299 lbs | 374 lbs | 458 lbs | 545 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 37 lbs | 57 lbs | 84 lbs | 117 lbs | 153 lbs |
| 100 lbs | 41 lbs | 62 lbs | 90 lbs | 123 lbs | 161 lbs |
| 110 lbs | 44 lbs | 66 lbs | 95 lbs | 129 lbs | 167 lbs |
| 120 lbs | 47 lbs | 70 lbs | 99 lbs | 135 lbs | 174 lbs |
| 130 lbs | 50 lbs | 73 lbs | 104 lbs | 140 lbs | 180 lbs |
| 140 lbs | 53 lbs | 77 lbs | 108 lbs | 145 lbs | 185 lbs |
| 150 lbs | 55 lbs | 80 lbs | 112 lbs | 149 lbs | 191 lbs |
| 160 lbs | 58 lbs | 83 lbs | 116 lbs | 154 lbs | 196 lbs |
| 170 lbs | 60 lbs | 86 lbs | 119 lbs | 158 lbs | 201 lbs |
| 180 lbs | 63 lbs | 89 lbs | 123 lbs | 162 lbs | 205 lbs |
| 190 lbs | 65 lbs | 92 lbs | 126 lbs | 166 lbs | 210 lbs |
| 200 lbs | 67 lbs | 95 lbs | 129 lbs | 170 lbs | 214 lbs |
| 210 lbs | 69 lbs | 98 lbs | 133 lbs | 173 lbs | 218 lbs |
| 220 lbs | 72 lbs | 100 lbs | 136 lbs | 177 lbs | 222 lbs |
| 230 lbs | 74 lbs | 103 lbs | 139 lbs | 180 lbs | 225 lbs |
| 240 lbs | 76 lbs | 105 lbs | 141 lbs | 183 lbs | 229 lbs |
| 250 lbs | 78 lbs | 107 lbs | 144 lbs | 187 lbs | 233 lbs |
| 260 lbs | 79 lbs | 110 lbs | 147 lbs | 190 lbs | 236 lbs |
Yates Row Standards by Age
Discover how Yates Row strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 102 lbs | 145 lbs | 199 lbs | 262 lbs | 331 lbs |
| 20 | 116 lbs | 165 lbs | 227 lbs | 299 lbs | 377 lbs |
| 25 | 119 lbs | 169 lbs | 233 lbs | 307 lbs | 387 lbs |
| 30 | 119 lbs | 169 lbs | 233 lbs | 307 lbs | 387 lbs |
| 35 | 119 lbs | 169 lbs | 233 lbs | 307 lbs | 387 lbs |
| 40 | 119 lbs | 169 lbs | 233 lbs | 307 lbs | 387 lbs |
| 45 | 113 lbs | 161 lbs | 221 lbs | 291 lbs | 367 lbs |
| 50 | 107 lbs | 152 lbs | 208 lbs | 274 lbs | 345 lbs |
| 55 | 99 lbs | 141 lbs | 193 lbs | 254 lbs | 320 lbs |
| 60 | 91 lbs | 129 lbs | 177 lbs | 232 lbs | 293 lbs |
| 65 | 83 lbs | 118 lbs | 161 lbs | 211 lbs | 265 lbs |
| 70 | 75 lbs | 106 lbs | 145 lbs | 190 lbs | 239 lbs |
| 75 | 68 lbs | 96 lbs | 130 lbs | 171 lbs | 214 lbs |
| 80 | 62 lbs | 87 lbs | 118 lbs | 153 lbs | 193 lbs |
| 85 | 56 lbs | 78 lbs | 106 lbs | 138 lbs | 173 lbs |
| 90 | 52 lbs | 72 lbs | 96 lbs | 126 lbs | 157 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 45 lbs | 67 lbs | 94 lbs | 127 lbs | 163 lbs |
| 20 | 51 lbs | 75 lbs | 107 lbs | 144 lbs | 186 lbs |
| 25 | 52 lbs | 77 lbs | 109 lbs | 148 lbs | 190 lbs |
| 30 | 52 lbs | 77 lbs | 109 lbs | 148 lbs | 190 lbs |
| 35 | 52 lbs | 77 lbs | 109 lbs | 148 lbs | 190 lbs |
| 40 | 52 lbs | 77 lbs | 109 lbs | 148 lbs | 190 lbs |
| 45 | 49 lbs | 73 lbs | 104 lbs | 141 lbs | 181 lbs |
| 50 | 47 lbs | 69 lbs | 98 lbs | 132 lbs | 170 lbs |
| 55 | 44 lbs | 65 lbs | 91 lbs | 123 lbs | 158 lbs |
| 60 | 41 lbs | 60 lbs | 84 lbs | 113 lbs | 145 lbs |
| 65 | 38 lbs | 55 lbs | 77 lbs | 103 lbs | 132 lbs |
| 70 | 35 lbs | 50 lbs | 70 lbs | 93 lbs | 119 lbs |
| 75 | 32 lbs | 45 lbs | 63 lbs | 84 lbs | 107 lbs |
| 80 | 29 lbs | 42 lbs | 57 lbs | 76 lbs | 97 lbs |
| 85 | 27 lbs | 38 lbs | 52 lbs | 69 lbs | 88 lbs |
| 90 | 25 lbs | 35 lbs | 48 lbs | 63 lbs | 80 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
- Start by standing with your feet shoulder-width apart and hold a barbell with an underhand grip, hands slightly wider than shoulder-width.
- Keep your torso at a 30-45 degree angle to the floor, maintaining a slight arch in your lower back.
- Pull the barbell towards your lower abdomen, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
- 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.
Yates Row Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Yates Row?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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