Elbows flare wide
High elbow path shifts to rear delts; mid-back underloads.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Banded Row
Coaching cues
- Band anchored at waist height; step back to create tension
- Hinge slightly; row both hands to the lower ribs
- Scapulae retract at peak; pause 2 seconds
- Control the return — band increases tension at the end
Common faults 2
Trunk stands upright instead of hinging
Mid-back loses the angle needed for a true row.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗