Chest lifts off the pad
Erectors extend to help; rear delts underload.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Face-Down Incline DB Row
Coaching cues
- Lie prone on 30-45 degree incline; both dumbbells hang
- Row both simultaneously to shoulder height
- Pause at peak; squeeze rear delts and rhomboids
- Lower under control; full extension every rep
Common faults 2
Shoulders shrug at peak
Upper traps dominate over mid-back.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗