Elbow bends to assist
Becomes a row; pure scapular retraction is lost.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Rhomboid Pull / Prone Trap 3 Raise
Coaching cues
- Lie prone on an incline bench; one arm hangs down
- Retract and depress the scapula — pinch it toward the spine
- No elbow bend — movement is entirely in the shoulder blade
- Hold 2 seconds; release fully; repeat
Common faults 2
Shoulder shrugs instead of retracting
Scapula elevates rather than retracting toward the spine.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗