Elbows drop toward the hips
Row pattern replaces rear delt fly; lats dominate.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
DB Rear Delt Row (High Elbow)
Coaching cues
- Hinge forward ~45°; elbows flare wide at 90° from torso
- Row the dumbbells straight up — not toward the hips
- Squeeze rear delts and rhomboids at peak
- Lower under control — 3-second eccentric
Common faults 2
Trunk rises to assist the row
Hip extension generates the pull; rear delts underloaded.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗