Shoulders shrug during the pull
Upper traps substitute for lats through the arc.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Machine Pullover (Nautilus)
Coaching cues
- Sit tall; elbows on the pads; arms slightly bent
- Drive the elbows down and back — feel the lat load
- Pause at full contraction; hold 1–2 seconds
- Return slowly — full overhead stretch
Common faults 2
Back arches off the pad
Erectors assist the lat through the bottom of the arc.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗