Shoulders shrug to initiate
Upper traps lift the dumbbells; mid-back never loads.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Incline DB Row
Coaching cues
- Lie prone on an incline bench (~45°); dumbbells hanging
- Retract and depress scapulae before pulling
- Pull elbows back; squeeze mid-back at the top
- Lower under control — full extension every rep
Common faults 2
Chest lifts off the pad
Erectors extend the spine to assist; mid-back underloaded.
Overactive muscles
Erector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗