Rounded upper back
Thoracic flexion; shoulders roll forward at start.
Overactive muscles
Pec major / minorLatissimus dorsiUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Pull · Upper Body
Bent-over Row
Coaching cues
- Hip hinge to ~45°, soft knees, neutral spine
- Lats packed; row to lower chest / upper abdomen
- Elbows stay close (~45°)
- Control the eccentric — no momentum
Common faults 3
Loss of hinge — lower back rounds
Lifter stands up out of the hinge or rounds the lumbar spine.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗Shoulders shrug to ears
Upper traps initiate the row instead of mid-back.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗