Safety Notes

• Avoid excessive side bending or rotation; use lighter weight if core stability is compromised.
• Ensure the seated or kneeling position is stable before beginning the set.

Spotting

Not recommended; the exerciser can safely release the handle if needed.

Common Mistakes

• Using momentum or excessive body lean
• Shrugging the shoulder toward the ear
• Failing to control the eccentric phase
• Stopping the rep short of a full stretch

• Acute shoulder pain or instability
• Significant lumbar spine instability or acute lower back pain

• Sufficient shoulder flexion and scapular control to reach overhead

Build Up First

• Basic competency in bilateral vertical pulling motions
• Core bracing ability against rotational forces