Shoulders shrug on each rep
Upper traps dominate; mid-back never fully contracts.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Hammer Strength Machine Row
Coaching cues
- Chest on pad; handles at neutral grip; full arm extension to start
- Retract and depress scapulae before pulling
- Pull to full contraction — elbows drive back
- Lower under control; full extension at the bottom
Common faults 2
Chest lifts off the pad
Erectors extend the spine to assist; mid-back loses isolation.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗