Shoulders shrug during pull
Upper traps initiate instead of mid-traps and rear delts.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Band Pull-Apart
Coaching cues
- Arms extended at shoulder height; band in both hands
- Pull band apart to chest; squeeze mid-back at end range
- Keep arms parallel to floor — don't let them drop
- Control return — don't let band snap arms forward
Common faults 3
Arms drop below shoulder height
Movement plane changes; rear delt loses its target angle.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Elbows bend excessively
Becomes a row; reduces scapular retraction emphasis.
Overactive muscles
Biceps brachiiBrachialis
Corrective work
StretchDoorway pec stretch↗