Trunk rises during the pause
Hip extension assists; mid-back can't maintain the hold alone.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Pull · Upper Body
Paused Barbell Row
Coaching cues
- Standard bent-over row setup; hinge to 45 degrees
- Row to the lower abdomen; hold at peak for 2-3 seconds
- Scapulae fully retracted during the pause
- Lower under control; repeat
Common faults 2
Bar drops during the pause
Mid-back fatigue causes the bar to fall before the hold is complete.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗