Elbows drop — low elbow path
Becomes a lat row; rhomboids and rear delts miss the high-elbow stimulus.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Incline Prone Row
Coaching cues
- Lie prone on an incline bench; dumbbells hanging; row to the sides
- Elbows drive back and up — high elbow path for rear delt and mid-trap
- Pause at the top; squeeze the scapulae together
- Lower under control; full extension between reps
Common faults 2
Chest lifts off the bench
Erectors assist to extend the spine during the row.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗