Shoulders shrug at the peak hold
Upper traps dominate under the sustained retraction hold.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Dumbbell Row with Retraction Pause
Coaching cues
- Lie prone on an incline bench; dumbbells hang straight down
- Row to the sides of the body — elbows at 90 degrees from torso
- At peak hold 3 seconds with scapulae fully retracted
- Lower to dead hang; repeat
Common faults 2
Chest lifts off the bench
Erectors assist the row; the prone isolation of the mid-back is lost.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗