Shoulders shrug to initiate
Upper traps activate first; mid-back never loads properly.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Seal Row
Coaching cues
- Lie prone on a high bench; arms hang down holding dumbbells or a bar
- Retract scapulae; row to the underside of the bench
- Pause at peak; squeeze the mid-back
- Lower to full extension — no momentum possible in this position
Common faults 2
Chest lifts off the bench
Erectors assist to extend the spine and "cheat" the row.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗