Excessive lean-back
Torso reclines past 30° — becomes a row; lats disengage.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Wide-Grip Lat Pulldown
Coaching cues
- Sit tall; thighs anchored under pad; slight lean back
- Depress and retract scapulae before pulling
- Pull bar to upper chest — drive elbows down and back
- Control the ascent; don't let bar yank shoulders forward
Common faults 3
Shoulders shrug at top
Scapulae elevate at full extension instead of staying depressed.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Bar pulled behind the neck
Cervical spine forced into flexion under load — high injury risk.
Overactive muscles
SCMScalenesUpper trapezius
Corrective work
Foam RollUpper traps↗StretchSCM / scalene stretch↗