Torso rocks backward to initiate
Posterior trunk lean uses momentum rather than back muscles to start the row.
Overactive muscles
Erector spinaeGlutes
Corrective work
Foam RollErectors / glutes↗StretchSeated forward fold↗Pull · Upper Body
Seated Row Machine (Cable Row)
Coaching cues
- Sit with chest on pad (or back straight); grip handles at shoulder width
- Retract scapulae first before bending elbows
- Pull handles to lower rib cage; elbows track close to the body
- Control the return — let scapulae protract fully at end range
Common faults 3
Elbows flare wide
High elbow angle biases the rear delt over the mid-back musculature.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchUpper trap stretch↗No scapular retraction at peak
Arms pull but the scapulae stay forward — rhomboids and mid-trap never contract.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchBand pull-apart / face pull drill↗