Seated Fist Pulse
Feel the burn in your forearms! A simple seated exercise you can do anywhere to improve strength and endurance.
The Seated Fist Pulse mainly works the biceps and triceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Seated Fist Pulse Muscles Worked
Primary
Biceps (biceps brachii); Triceps (triceps brachii)
Secondary
Top Forearm (wrist extensors); Inner Forearm (wrist flexors)
Seated Fist Pulse Variations and Alternatives
How to do the Seated Fist Pulse
Seated Fist Pulse (Forearms) Instructions
Positioning:
Sit on the floor with your legs crossed or in any comfortable seated position.
Keep your back straight and engage your core muscles.
Starting Position:
Raise your arms above your head, keeping your elbows slightly bent.
Make a fist with both hands, ensuring your palms face forward.
Movement:
Gently pulse your fists up and down, moving approximately 2 to 6 inches in each direction.
Keep the movement controlled and steady.
Focus on engaging the muscles in your forearms while maintaining a relaxed upper body.
Breathing:
Inhale deeply as you prepare to start the movement.
Exhale slowly as you pulse your fists.
Repetitions:
Perform this pulsing motion for about 30 seconds to 1 minute.
Rest for a few seconds before repeating for a total of 2 to 3 sets.
Form Tips:
Avoid raising your shoulders; keep them relaxed away from your ears.
Maintain a neutral wrist position to avoid strain.
Cool Down:
After completing the sets, stretch your forearms by extending your arms and gently pulling back on your fingers with the opposite hand.
None required; this exercise can be performed using just your body weight.
Seated Fist Pulse FAQs
What muscles does the Seated Fist Pulse work?
The Seated Fist Pulse mainly works the biceps and triceps, with help from the forearms. The main muscles are the biceps brachii and triceps brachii.
What equipment do you need for the Seated Fist Pulse?
None. The Seated Fist Pulse is a bodyweight exercise, so you can do it anywhere.
What are some Seated Fist Pulse variations and alternatives?
Similar exercises include the Kneeling Finger Pulse, Kneeling Fist to Palm Switch, Seated Finger Clap and Seated Wrist Rotation.
Training calculators
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