Row & Pulse
Row & Pulse: Build back strength! Combine rows with pulses for an extra burn. Feel the difference!
The Row & Pulse is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: dumbbells.
Required Equipment
Row & Pulse Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Row & Pulse Variations and Alternatives
How to do the Row & Pulse
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Bend slightly at the knees and hinge forward at your hips, keeping your back straight, so that your torso is almost parallel to the floor.
Let the dumbbells hang down at arm's length with your arms fully extended, directly below your shoulders.
Pull the dumbbells towards your hip, keeping your elbows close to your body and squeezing your shoulder blades together as you row the weights upward.
In the top position, where the dumbbells are close to your hips, perform a small pulsing motion by lowering the weights a few inches and then pulling them back up to the top position quickly.
Pulse for a short count (typically 2 or 3 pulses), then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions before resting and proceeding to the next set.
Note: Keep your core engaged throughout the exercise to maintain stability and protect your lower back. The pulsing motion should be small and controlled, focusing on maintaining tension in the primary muscle groups.
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Row & Pulse FAQs
What muscles does the Row & Pulse work?
The Row & Pulse mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Row & Pulse?
Dumbbells.
Is the Row & Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Row & Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Row & Pulse variations and alternatives?
Similar exercises include the Push-Up Row, Seated Thumb Up Pulse, Barbell Wide-Grip Bent-Over Row and Dumbbell Reverse Bent-Over Row.
Training calculators
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