Seated Back Squeeze Pulse
Strengthen your back with Seated Back Squeeze Pulses! Improve posture and build endurance with controlled, targeted contractions.
The Seated Back Squeeze Pulse mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Seated Back Squeeze Pulse Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rotator Cuff (infraspinatus)
Seated Back Squeeze Pulse Variations and Alternatives
How to do the Seated Back Squeeze Pulse
Sit on the floor with your legs crossed and your back straight.
Extend your arms out to the sides with your palms facing forward and elbows slightly bent.
Squeeze your shoulder blades together, contracting the muscles of your upper back.
Release the squeeze slightly, then immediately squeeze again to perform a small pulsing movement.
Continue to pulse, maintaining the tension in your upper back muscles without fully releasing in between pulses.
Perform this movement for a set number of repetitions before relaxing.
Repeat for the desired number of sets, ensuring proper form throughout.
While doing Seated Pulse Back Squeezes, focus on maintaining good posture and engaging the targeted muscles in the upper back. The exercise is designed to strengthen and improve the endurance of the back muscles through repetitive, controlled movements.
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Seated Back Squeeze Pulse FAQs
What muscles does the Seated Back Squeeze Pulse work?
The Seated Back Squeeze Pulse mainly works the back, with help from the traps and shoulders. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Seated Back Squeeze Pulse?
None. The Seated Back Squeeze Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Back Squeeze Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Back Squeeze Pulse variations and alternatives?
Similar exercises include the Back Squeeze, Battle-Rope Seated, Mid-Back & Elbow Squeeze and Scapular Retraction.
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