Dorian Yates is known for his legendary back and shared how to add even more size!
Dorian Yates built one of the greatest physiques of all-time and the results showed on stage during the prime of his career. Now, he has been sharing his wisdom with the next generation on social media while maintaining an impressive physique himself. Recently, the bodybuilding legend shared how to perform “Yates Rows” to build more size in your lats.
“They even call it the Yates row now because I changed the way previously people used to do bent-over rows. I mean, that’s okay if you want to work the upper back more but I want to try to target the lats.”
[RELATED: Dorian Yates Shares Top 10 Exercises To Build Muscle]
From 1992-1997, Yates did not lose a competition and racked up six-consecutive Olympia titles. Following his final victory on the biggest stage, Yates retired from bodybuilding after suffering different injuries. In retirement, Yates has maintained a shredded physique while sharing his wisdom in the gym.
Yates performs a different version of bent-over rows to target lats rather than his upper back.
Dorian Yates Shares “Yates Rows” Technique To Build Lats
In a recent Instagram post, Dorian Yates performed his variation called Yates Rows and how they target lats.
“My position is more upright. The bar is about by my knee. This is locked so there’s no movement here. There’s no movement in the lower back. You’re in this position, you lock it, and the only thing that moves is elbows up, upper arm, back down into the waist. Simple.”
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Yates explained how this position offers a safer alternative as well. When performing regular bent-over rows, there is more of a risk for injury.
“It’s mechanically a stronger position to lift and also like lower your back, spinal erector in this position is more vulnerable. If you come up here, it’s in a very safe position.”
Dorian Yates previously spoke on volume vs. quality in the gym. He discussed how one set of quality, intense reps will do more to grow muscles than 50 with high volume. The same can be said about his version of Yates Rows.
“It’s all about quality and intensity and getting every little bit out of that set that you can get and you don’t need to do more sets, more volume. Volume is nothing.”
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