Seated Thumb Up Pulse
Strengthen your back with Seated Thumb Up Pulses! A simple exercise to improve posture and relieve tension.
The Seated Thumb Up Pulse mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Seated Thumb Up Pulse Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Seated Thumb Up Pulse Variations and Alternatives
How to do the Seated Thumb Up Pulse
Seated Thumbs-Up Pulse for the Back
Positioning
Start Position: Sit on the floor with your legs crossed or in a comfortable seated position. Ensure your back is straight and shoulders are relaxed.
Arm Position: Extend your arms out to the sides at shoulder height with palms facing forward and thumbs pointing upward.
Movement
Thumbs Up: Start by keeping your arms out to the side and make sure your shoulders are down and back.
Pulse Movement: Without moving your arms from their position, pulse your arms back slightly, squeezing your shoulder blades together. Focus on engaging the upper back muscles.
Repetitions: Perform this pulsing motion for 15-20 repetitions, maintaining the squeeze in your upper back.
Breathing: Inhale as you extend your arms and exhale during the pulsing motion.
Tips
Keep your movements controlled to avoid straining your shoulder joints.
Ensure that your core is engaged to assist in maintaining good posture.
If it feels uncomfortable, you can modify by bringing your arms lower or adjusting the angle of your arms.
Seated Thumb Up Pulse FAQs
What muscles does the Seated Thumb Up Pulse work?
The Seated Thumb Up 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 Thumb Up Pulse?
None. The Seated Thumb Up Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Thumb Up Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Thumb Up Pulse variations and alternatives?
Similar exercises include the Seated Back Press, Seated Back Squeeze, Seated Fist Pulse and Seated Open Wing.
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