Shoulders shrug at the retraction hold
Upper traps elevate under the sustained scapular hold.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
TRX Row with Retraction Hold
Coaching cues
- TRX row; at the top of every rep hold the retracted position for 2 seconds
- Scapulae pinched fully; chest tall; shoulders down
- Lower under full eccentric control to dead-hang arms
- The retraction hold builds mid-back endurance that rows alone don't
Common faults 2
Hips sag at the hold position
Core fails under the sustained TRX pull position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗