Elbows drop below wrist height
Low elbows remove trap/delt emphasis and impinge the shoulder joint.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollAnterior shoulder↗StretchDoorway pec stretch↗Pull · Upper Body
Upright Row
Coaching cues
- Grip barbell or cable with shoulder-width or narrower overhand grip
- Pull bar up along torso; lead with elbows high and wide
- Reach chin height; elbows should be above wrists throughout
- Lower under control; avoid jerking the weight up
Common faults 3
Wrists flex at top
Wrists curl up, loading the forearm rather than the delts and traps.
Overactive muscles
Wrist flexorsForearm flexors
Corrective work
StretchWrist extensor stretch↗Bar swings away from body
Bar drifts forward on the way up, shifting load to anterior deltoid and reducing trap activation.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗