Torso rises during the row
Hip extension assists the row, making it a hybrid movement rather than pure back work.
Overactive muscles
GlutesErector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch↗Pull · Upper Body
DB Bent-Over Row (Bilateral)
Coaching cues
- Hinge to 45°; dumbbells hang below chest with neutral or pronated grip
- Retract scapulae first; then row elbows to lower rib cage
- Keep head neutral — do not look up; spine in one long line
- Lower to full arm extension on each rep for maximum lat stretch
Common faults 3
No scapular retraction — arms row only
Scapulae stay protracted and arms do all the work; rhomboids and mid-trap are inactive.
Overactive muscles
Upper trapeziusBiceps brachii
Corrective work
Foam RollUpper traps↗StretchFace pull drill (band)↗Dumbbells swing outward on descent
Dumbbells drift laterally rather than traveling vertically, losing lat tension on the eccentric.
Overactive muscles
Posterior deltoidTeres major
Corrective work
Foam RollLats↗StretchLat overhead stretch↗