Arms initiate instead of scapulae
Elbows bend before the scapulae move; lats and mid-back are bypassed.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Lat Pulldown with Scapular Retraction Emphasis
Coaching cues
- Initiate EVERY rep with scapular depression and retraction before pulling
- The first 2 inches of movement should be pure scapular — no elbow bend
- Then pull the bar to the chest using lats and mid-back equally
- Return with control; scapulae stay retracted until the last inch
Common faults 2
Scapulae fully protract at the top of every rep
Letting the shoulder blades wing out removes the scapular control benefit.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗