The Dumbbell Yates Row emphasizes the lats (latissimus dorsi), traps (trapezius), rhomboids (mid-back), and biceps while keeping the torso slightly more upright than traditional bent-over rows. Hold a dumbbell in each hand with an underhand (supinated) grip, hinge at the hips, and pull the dumbbells toward your lower chest. Focus on controlled movements and squeezing the shoulder blades together. This exercise promotes mid-back thickness, bicep engagement, and improved posture with less strain on the lower back.