Elbows drop below shoulder
Changes the rotator cuff angle; subscapularis resists instead of infraspinatus working.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Cable W-Raise (External Rotation)
Coaching cues
- Face a cable; elbows bent at 90° and at shoulder height
- Pull the cable and externally rotate — hands go behind ears
- Squeeze the infraspinatus and teres minor at end range
- Return under control; elbows stay at shoulder height
Common faults 2
Shoulders shrug on the pull
Upper traps dominate the external rotation pattern.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗