- Type: Strength
- Main Muscle Worked: Middle Back
- Equipment: Barbell
- Level: Beginner
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Yates Row Images
Yates Row Instructions
- Hold a barbell with a pronated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly and keep your back straight and your chest up. This will be your starting position.
- Pull the barbell to your torso by flexing the elbows and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips.
- Reverse the motion to return the weight to the start position.
Alternative Exercises for Yates Row
