Elbows drift down to the hips on the row
Becomes a lat-dominant row; rhomboids miss the target stimulus.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Wide-Grip Seated Row
Coaching cues
- Wide grip bar on a seated cable row; elbows flare wide at 90°
- Row to the upper abdomen — elbows lead and rise
- Squeeze rhomboids and mid-traps at peak
- Full extension at the start; don't let shoulders round forward
Common faults 2
Trunk rocks back to complete the row
Erectors generate momentum; mid-back underloads.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗