The Yates row is an exercise targeting the traps, rhomboids, and latissimus dorsi. It is performed by lying face down on a bench with your feet flat on the floor and your knees bent. Hold a barbell in your hands with an overhand grip, and extend your arms so that the bar is directly above your chest. Keeping your back flat, pull the bar down to your upper abdomen, then slowly lower it back to the starting position. The Yates row is a challenging exercise, but it is also very effective for building muscle mass and strength in the back.