Pulse Row

Description

How to Do Pulse Row

1. 1
   Setup

   Lie face down on the floor with your arms extended forward, palms down, and hands slightly wider than shoulder-width apart.

2. 2
   Setup

   Engage your core and glutes, lifting your chest and feet a few inches off the floor to create a straight line from head to heels.

3. 3

   Initiate the movement by retracting your shoulder blades, bending your elbows, and pulling your hands towards your ribcage while keeping your elbows close to your body.

4. 4

   Hold this peak contraction for a brief moment, squeezing your mid-back muscles, before slowly extending your arms back to the starting position.

5. 5

   Maintain the slight lift of your chest and feet throughout the entire movement, focusing on continuous tension in your back muscles.

Tips

• Focus on squeezing your shoulder blades together as if you're trying to pinch a pencil between them to maximize back muscle engagement.
• Keep your gaze neutral, looking slightly forward or down, to maintain a natural cervical spine alignment and avoid neck strain.
• Control the eccentric (lowering) phase of the movement by slowly extending your arms, resisting gravity to enhance muscle time under tension.
• Ensure your glutes and core remain engaged throughout the exercise to prevent excessive arching in your lower back and stabilize your torso.

Common Mistakes

• ×Using momentum instead of muscle control will reduce the effectiveness; slow down the movement and focus on squeezing your back muscles intentionally.
• ×Excessively arching the lower back can cause discomfort; keep your core tight and glutes squeezed to maintain a stable and neutral spine.
• ×Flaring elbows out wide reduces back engagement; keep your elbows relatively close to your body and drive them towards your hips as you pull.