Chair Seated Row Pulse
Build back strength seated! A simple row with a pulse for extra muscle engagement. Do it anywhere with a chair.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sitting Pulse Row on a Chair
Positioning:
1. Sit on the chair with your feet flat on the floor, hip-width apart.
2. Keep your back straight and shoulders relaxed.
3. Place your hands by your sides or on your lap.
Movement:
1. Lean slightly forward from the hips while keeping your back straight.
2. Lift your arms to shoulder height with your elbows bent at 90 degrees, palms facing in.
3. Pull your elbows back toward your torso while squeezing your shoulder blades together.
4. Hold this position briefly, then release back to the starting position.
5. 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.