Elbows stay forward — no W shape achieved
External rotation doesn't occur; rear delts and rotator cuff miss out.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pull · Upper Body
Band W-Pull
Coaching cues
- Hold a band at shoulder height; pull hands apart and back into a W
- Elbows bend to 90° and drive behind the body
- External rotation at peak — feel the rear delts and infraspinatus
- Hold 2 seconds; return slowly
Common faults 2
Shoulders shrug on the pull
Upper traps dominate rather than mid-traps and rear delts.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗