Excessive lean-back — becomes a row
Erectors assist; the vertical pulling pattern is lost.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Lat Pulldown (Standard)
Coaching cues
- Overhand grip just outside shoulder-width; thighs under the pad
- Depress and retract scapulae; pull the bar to the upper chest
- Elbows drive down and back — feel the lats contract fully
- Return to full extension — resist the bar pulling arms straight up
Common faults 3
Shoulders shrug at the top
Scapulae elevate rather than depressing to initiate the pull.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Bar pulled behind the neck
High cervical spine stress; always pull to the front of the chest.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗