Arms pull before legs finish the drive
The most common fault — arms break early and the leg power is wasted.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Plyo · Full Body
Rowing Machine (Ergometer)
Coaching cues
- Sequence: legs drive first, then lean back, then arms pull — never out of order
- Return: arms extend first, then hinge forward, then knees compress
- Drive through the heels; keep the handle below the nipple line
- Head neutral; shoulders relaxed; breathe on the drive
Common faults 3
Rounding the lower back at the catch
Posterior pelvic tilt at the compressed position loads the lumbar under tension.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Shoulders shrug on every drive
Upper traps elevate instead of the lats stabilizing the pull.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗