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DAY 5/30: Row Form Fix - Back Development Mastery

The row mistake killing your back growth: PULLING WITH ARMS NOT BACK.
This builds biceps not lats, strains shoulders not develops back.

THE FIX: BACK-FOCUSED ROWING
Setup: Brace (hip hinge from Day 4), chest up
Cue: Elbows to sky not hands to chest
Feel: Squeeze between shoulder blades
Regression: Inverted rows, banded rows
Rule: No momentum, no cheating

30-Day Human Upgrade System:
Day 1: Listen to your body
Day 2: Squat stance
Day 3: Push-up form
Day 4: Hip hinge
Day 5: Row form (you are here!)

Quality reps over ego weight. Always.

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