Rounded upper back
Thoracic flexion; shoulders roll forward under load.
Overactive muscles
Pec majorPec minorUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Pull · Upper Body
T-Bar Row
Coaching cues
- Straddle bar, hip hinge to 45°; neutral spine
- Chest pad optional — keep chest tall either way
- Row to lower chest; elbows track ~45° from torso
- Scapulae retract and depress at peak contraction
Common faults 3
Using momentum — body rocks
Hips extend and trunk swings to row the weight.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Elbows flare — row goes to armpits
High elbow path recruits rear delt instead of mid-back.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗