D.Y. Row
D.Y. Row is an iso-lateral machine row named after Dorian Yates. Brace against the chest pad, keep the back long, and drive the elbows back for a strong contraction. Great for back thickness and width.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Machine
- Also Known As
- DYロウ / Dorian Yates Row / DY row
How to Perform
- Brace your torso and keep the spine neutral.
- Pull your elbows back and squeeze your upper back.
- Lower slowly and avoid bouncing.
Form Tips
- Do not round your back
- Avoid neck tension
- Do not rush the lowering phase
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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