Strength exercise

Yates Row

How to do it

Stand with feet hip-width apart, gripping the loaded handle with an overhand grip just outside shoulder width.
Hinge at the hips into a more upright bent over position than a standard row, torso around 60 degrees from vertical.
Row the weight up toward the waist by driving the elbows back close to the body, working the lats and biceps through a shorter, more vertical range of motion.
Keep the torso angle fixed throughout the set rather than standing progressively more upright to move heavier loads.
Pause briefly at the top with the shoulder blades squeezed together, then lower under control to full arm extension.
Exhale on the pull and inhale on the descent, keeping the lower back long rather than rounding to start the pull.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises