Uploaded October 2025 | Updated September 2026, 1 week ago
Back Day, Dorian Yates, Hammer Strength, Lifting, Hypertrophy, Meathead Biomechanics
Underhand Hammer Strength Iso Lateral DY Row 101
This is named after The Shadow himself - sir Dorian Yates.
While he used a first generation Icarian row in that famous footage (IYKYK….and if you consider yourself a bodybuilding fan and don’t know what I am referring to…..well, step your game up!).
BACKGROUND INFO:
Typically I do NOT program underhand rows with a straight bar/handle d/t injury risk with popping a bicep, but the angle of the handle plus the arc of the pull dramatically reduces that risk (but I still wouldn’t program this first).
This is going to be a shortened position movement your back, with this getting more lat engagement than most seated rows d/t elbow positioning and the path of the handle.
EXECUTION INFO:
USE YOUR STRAPS!
I still like you visualizing pulling your elbows down to your hips to really fire your lat and prevent traps from dominating the movement.
Take a big inhale in (expanding abdomen 360 degrees) in the bottom of a big stretch and then initiate your pull - shoulder blade motion is paramount so take that last plate off and actually get your scapula to move more than a few inches so you can stroke your ego.
Do NOT turn this into a power row and start leaning back as you near failure - that’s a common mistake I see (partly because I was very guilty of it). A great fix is picture pulling your chest into the pad versus pulling your hands to you (so yes you visualize elbows down, chest forward - sounds complicated but I promise it’s not and actually simplifies the whole movement so you CAN’T ego lift)
Remember, this was filmed with my injured shoulder in June, which was the last time I trained (but I get to go back this Saturday after stem cells!).
We discuss how I would program this on an upcoming episode of Between Two Dumbbells podcast during a critical physique critique.
Back Day, Dorian Yates, Hammer Strength, Lifting, Hypertrophy, Meathead Biomechanics
Underhand Hammer Strength Iso Lateral DY Row 101
This is named after The Shadow himself - sir Dorian Yates.
While he used a first generation Icarian row in that famous footage (IYKYK….and if you consider yourself a bodybuilding fan and don’t know what I am referring to…..well, step your game up!).
BACKGROUND INFO:
Typically I do NOT program underhand rows with a straight bar/handle d/t injury risk with popping a bicep, but the angle of the handle plus the arc of the pull dramatically reduces that risk (but I still wouldn’t program this first).
This is going to be a shortened position movement your back, with this getting more lat engagement than most seated rows d/t elbow positioning and the path of the handle.
EXECUTION INFO:
USE YOUR STRAPS!
I still like you visualizing pulling your elbows down to your hips to really fire your lat and prevent traps from dominating the movement.
Take a big inhale in (expanding abdomen 360 degrees) in the bottom of a big stretch and then initiate your pull - shoulder blade motion is paramount so take that last plate off and actually get your scapula to move more than a few inches so you can stroke your ego.
Do NOT turn this into a power row and start leaning back as you near failure - that’s a common mistake I see (partly because I was very guilty of it). A great fix is picture pulling your chest into the pad versus pulling your hands to you (so yes you visualize elbows down, chest forward - sounds complicated but I promise it’s not and actually simplifies the whole movement so you CAN’T ego lift)
Remember, this was filmed with my injured shoulder in June, which was the last time I trained (but I get to go back this Saturday after stem cells!).
We discuss how I would program this on an upcoming episode of Between Two Dumbbells podcast during a critical physique critique.
