Safety Notes

• Maintain a stable torso; avoid using momentum or swinging the body.
• If you experience shoulder discomfort, reduce the range of motion.
• Keep the load light to moderate to ensure primary focus remains on the lats.

Spotting

Not required; reduce the weight if you cannot maintain proper form and isolation.

Common Mistakes

• Bending the elbows, turning it into a triceps exercise.
• Leaning back excessively to use body weight.
• Allowing the shoulders to elevate during the pull.
• Rushing the negative (eccentric) phase.

• Acute shoulder impingement or rotator cuff injury.
• Severe lower back pain if core bracing is compromised.

• Adequate shoulder flexion for a full overhead starting position.

Build Up First

• Ability to maintain core stability in a slightly hinged position.