Yates Row Exercise
1. Begin by positioning your feet shoulder width apart, knees slightly flexed and bent over 90 degrees from your waist. Grip the straight bar with an under-hand grip, 1 ½ shoulder width apart. Flatten your back so there is no curvature of the spine.
2. While maintaining a flat back and your torso bent over at 90 degrees, pull the bar into your chest with your elbows pointing up towards the ceiling. Slowly lower the bar to the beginning position and repeat. It is important to use your back to initiate the movement and not your arms. If you feel pressure or pain in your lower back while performing this exercise, stop and get help from a professional fitness trainer. You back is either too week to support the weight of your upper torso or you are performing the exercise incorrectly. This exercise is great for keeping you back strong and developing lean muscle tissue, but it must be performed correctly.
3. Exhale as you pull the weight up; inhale as you lower the weight back down.