‹ All exercises Master Trainer 101

Pull · Upper Body

Single-arm DB Row

Coaching cues

Hand and knee on bench; working leg planted
Hinge from hip, neutral spine, free arm hangs
Pull elbow back along ribs; scap retracts and depresses
Hips & shoulders stay square — no rotation

▷ Watch proper form

Common faults 4

Trunk rotation during the row

Body twists open as the elbow pulls back — losing the square hinge position.

Overactive muscles

Quadratus lumborumObliquesLatissimus dorsi (working side)

Corrective work

Foam RollQuadratus lumborum↗Foam RollLats↗StretchQL side-bend stretch↗StretchLat stretch (kneeling overhead)↗

Shoulder shrugs

Upper trap initiates the pull instead of mid-back.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

Elbow flares wide / row goes to armpit

Elbow drifts out instead of staying close to the ribs.

Overactive muscles

Pec minorAnterior deltoidLatissimus dorsi

Corrective work

Foam RollPectorals↗Foam RollLats↗StretchPec minor stretch↗

Lower back rounds

Loss of hinge — lumbar flexes as the lifter pulls the weight.

Overactive muscles

HamstringsLatissimus dorsi

Corrective work

Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗

More Pull movements

Pull-up / Lat Pulldown

Seated Cable Row

Chest-Supported Row