Upper traps shrug during pull
Scapulae elevate instead of retracting; trap takes over from posterior delt and rhomboids.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchUpper trap doorframe stretch↗Pull · Upper Body
DB Rear Delt Pull-Apart
Coaching cues
- Hold two light dumbbells in front at shoulder height, palms down
- Pull arms apart horizontally — wide arc until arms form a T
- Squeeze shoulder blades together at end range; lead the motion with the elbows
- Control the return; do not let the dumbbells crash together at the front
Common faults 3
Elbows bend past 20°
Arm flexion shortens the lever; the movement becomes a rowing motion rather than pure abduction.
Overactive muscles
Biceps brachiiRear deltoid
Corrective work
Foam RollBiceps / anterior arm↗Dumbbells drop below shoulder height
Gravity pulls the dumbbells down during the pull, changing the plane of abduction.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollAnterior shoulder↗StretchDoorway pec stretch↗