Chair Seated Row Pulse
Build back strength seated! A simple row with a pulse for extra muscle engagement. Do it anywhere with a chair.
The Chair Seated Row Pulse mainly works the back and shoulders, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated Row Pulse Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Chair Seated Row Pulse Variations and Alternatives
How to do the Chair Seated Row Pulse
Sitting Pulse Row on a Chair
Positioning:
Sit on the chair with your feet flat on the floor, hip-width apart.
Keep your back straight and shoulders relaxed.
Place your hands by your sides or on your lap.
Movement:
Lean slightly forward from the hips while keeping your back straight.
Lift your arms to shoulder height with your elbows bent at 90 degrees, palms facing in.
Pull your elbows back toward your torso while squeezing your shoulder blades together.
Hold this position briefly, then release back to the starting position.
Repeat the movement for the desired number of repetitions, focusing on the pulse-like squeezing of the shoulder blades.
Tips:
Keep your movements controlled to focus on engaging the muscles effectively.
Avoid arching your back; maintain a neutral spine throughout the exercise.
Breathe steadily, exhaling as you pull back and inhaling as you return to the starting position.
Chair Seated Row Pulse FAQs
What muscles does the Chair Seated Row Pulse work?
The Chair Seated Row Pulse mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Chair Seated Row Pulse?
Chair.
What workout day should the Chair Seated Row Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Row Pulse variations and alternatives?
Similar exercises include the Scapular Retraction, Seated Back Squeeze Pulse, Seated Thumb Up Pulse and Alternating Chair Seated Row.
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