Trunk rocks back to row the weight
Erectors and hip extensors generate momentum; back muscles are underloaded.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Pull · Upper Body
V-Bar Seated Row (Close Grip)
Coaching cues
- V-bar attachment on a low cable; pull to the lower abdomen; elbows drive straight back
- The narrow V-bar grip pulls the elbows closer to the body — more lat involvement
- Scapulae retract and depress fully at the peak; pause 1 second
- Lower to full extension; let the shoulder blades protract slightly between reps
Common faults 2
No scapular retraction at the peak — just an arm pull
The elbows reach peak flexion but the shoulder blades never fully retract.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗