‹ All exercises Master Trainer 101

Pull · Upper Body

Pull-up / Lat Pulldown

Coaching cues

Full hang — scapula depresses & retracts before pulling
Drive elbows down and back, chest to bar
No kipping or excessive lean-back
Control the eccentric to full hang

▷ Watch proper form

Common faults 4

Shoulders shrug — upper traps dominate

Scapula elevates instead of depressing; pull initiated with traps.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗StretchUpper trap stretch↗

Elbows wing out (chicken wing)

Scapula tilts anteriorly; elbows flare instead of staying packed.

Overactive muscles

Pec minorAnterior deltoid

Corrective work

Foam RollPectorals↗StretchPec minor stretch↗

Excessive lean-back / lumbar extension

Lifter generates the pull from spinal extension instead of lats.

Overactive muscles

Erector spinaeHip flexorsLatissimus dorsi (if shortened)

Corrective work

Foam RollErector spinae↗Foam RollLats↗StretchHalf-kneeling hip flexor stretch↗

Forward head — chin juts

Head pokes forward to "reach" the bar.

Overactive muscles

SCMScalenesSuboccipitals

Corrective work

Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗

More Pull movements

Seated Cable Row

Single-arm DB Row

Chest-Supported Row