Elbows bend — becomes a row
Biceps assist; pure scapular retraction is lost.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Cable Scapular Retraction
Coaching cues
- Facing a low cable; arms extended; grip a bar or handles
- Pull the scapulae together — arms stay straight throughout
- No elbow bend; pure scapular retraction and depression
- Hold 2 seconds; release slowly; repeat
Common faults 2
Shoulders shrug instead of retract
Upper trap elevates rather than scapulae retracting toward the spine.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗