Trunk rises to assist the row
Hip extension generates momentum; back muscles underloaded.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Pull · Upper Body
Two-Arm Dumbbell Row
Coaching cues
- Hinge to 45°; hold two dumbbells; row both simultaneously
- Elbows drive straight back — not flaring wide
- Scapulae retract fully at peak; pause 1 second
- Lower to full extension; repeat
Common faults 2
Lower back rounds under the bilateral load
Hamstring tightness causes lumbar flexion during the sustained hinge.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗