Scapulae do not retract — arms pull only
Arms initiate before scapulae move, recruiting biceps over rhomboids and mid-traps.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchBand pull-apart↗Pull · Upper Body
Chest-Supported Row (T-Bar / Machine)
Coaching cues
- Lie prone on incline pad; let arms hang straight toward floor
- Retract scapulae first before initiating the pull
- Row handles to lower rib cage; lead with elbows
- Lower with full arm extension; feel a deep lat stretch at bottom
Common faults 3
Head lifts up off pad
Cervical extensors strain to look up, loading the neck unnecessarily.
Overactive muscles
SuboccipitalsUpper trapeziusSCM
Corrective work
StretchChin tucks↗StretchUpper trap neck stretch↗Shrugging at the top
Shoulders elevate rather than depressing and retracting, traps dominate.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchUpper trap doorframe stretch↗