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Yates Row strength standards

What is a good Yates Row?

For a 180 lb male, an Intermediate Yates Row is about 232 lb (1.29x bodyweight). Advanced starts around 299 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Yates Row Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Yates Row standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Yates Row Standards by Age

How the Yates Row standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Yates Row standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Yates Row Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 232 lbs (1.29x bodyweight) on the Yates Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Yates Row Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Biceps, Forearms, Latissimus Dorsi, Upper Back, Posterior Deltoid
Equipment Barbell
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Yates Row table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Yates Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Yates Row depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Yates Row after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Yates Row table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.