No scapular retraction at the top — just an arm row
The elbow reaches peak flexion but the scapula never fully retracts.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
DB Row with Retraction Pause
Coaching cues
- Standard dumbbell row setup; at the top of EVERY rep pause 2 seconds
- Scapula fully retracted and depressed at the pause
- Feel the rhomboid and mid-trap squeeze hard
- Lower with control — full arm extension between every rep
Common faults 2
Trunk rotation assists the row
Body twists to add momentum; mid-back loses the isolated stimulus.
Overactive muscles
ObliquesErector spinae
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗