Elbows flare wide
High elbow path shifts to rear delts and rhomboids; lat loses the stimulus.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Barbell Row — Underhand Grip
Coaching cues
- Supinated (underhand) grip at shoulder-width; hinge to 45°
- Row to the lower abdomen — elbows track close to sides
- Scapulae retract fully at peak; pause
- Control the eccentric; full extension at the bottom
Common faults 2
Lower back rounds
Hamstring flexibility insufficient for the sustained hinge.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗