A tried and true favorite for a legend.
It’d be easy to assume that almost all world-class bodybuilders have bread and butter exercises relating to training. They’ll have a movement they specifically prefer to reinforce a component of their physique. Mr. Olympia legend Dorian Yates, one in every of the best bodybuilders of all time, definitely suits this bill.
On Mar. 15, 2023, Yates posted a black and white Instagram photo of himself performing one in every of his signature exercises — a reverse-grip barbell row. Within the accompanying caption, the six-time Mr. Olympia champion (1992-1997) went into appropriate detail about why he appreciates the barbell row as his favorite back-training mechanism.
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Per Yates’ account, he could typically move a heavier weight together with his barbell rows. Nevertheless, he wrote that he stuck to a usual 4.5 plates (4 45-pound plates and one 25-pound plate) on both sides as to take care of quality form.
Yates noted he would normally perform this movement alongside former bodybuilder Paul Baxendale. He described an account where Baxendale initially utilized a variety of body momentum for his rows, partly because of the burden he had on the barbell. Yates maintained that when Baxendale halved his working weight, his back grew in size noticeably over the subsequent few months.
Here is how the “Barbell Row — Yates Style” guide reads regarding proper suggestions and steps to perform the exercise:
Barbell Row “Yates Style” Steps and Suggestions
- Grip: Yates’ copy reads that the barbell row is one of the best exercise to construct muscle on the lats and overall back. He would apparently utilize a reverse “underhand” grip while pulling his barbell into his waist. (Note: Yates has previously stated that he suffered a biceps tear while performing this exercise during preparation for his 1994 Mr. Olympia win, and subsequently switched to using an overhand grip.)
- Stance: For Yates’ row, he would keep his body above parallel at a 70-degree angle to the ground. He wrote that this enables the lat muscles to be in a greater contracting position while protecting the back from injury. An arched position is significant to maximise full advantages.
- Partial Reps: With the intention to align with proper intensity, because forced reps will be difficult with a barbell row, Yates writes that it’s best to perform partial reps at a certain point. Though, he would only perform partial reps toward the tip of a set after he couldn’t work through a full range of motion.
- Negative: As for the actual repetition, Yates would perform the negative portion (lowering phase) at a slow pace while the positive portion (lifting phase) received as much energy as feasible.
- Equipment: Finally, Yates wrote that he “believes in using wrist straps” for any heavy-weight back exercise. The foremost purpose was to uphold a firmer grip, in turn allowing him to higher goal his back muscles.
Taking these cues from Yates probably wouldn’t be the worst idea for an athlete looking for a greater strategy to construct back mass in the trendy era.
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Nowadays, while seemingly maintaining his fitness at a high level, the 60-year-old Yates appears to be having fun with his retirement from competition greater than anything. He has business ventures and resides in Brazil together with his wife. That said, it looks like he knows he still has loads of smart nuggets about bodybuilding to drop for those willing to learn.
Featured image: @thedorianyates on Instagram