Scapula doesn't fully retract before the hold
Partial retraction means the rhomboid never reaches peak contraction.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Seated Cable Row with 5-Second Retraction Hold
Coaching cues
- Standard seated cable row; at peak hold the retraction for 5 seconds
- Feel the mid-trap, rhomboid, and lower trap all fully contracted
- Release slowly; full arm extension between every rep
- Lower rep counts with longer holds build more scapular endurance
Common faults 2
Trunk rocks backward during the hold
Erectors assist the sustained hold position; mid-back loses the load.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗