Strengthen Back with Pulse Row

Pulse Row

Rep Range

10-20

Hints

Lay face-down on the floor, legs extended straight and arms pointing towards your feet. Keep your forehead in a neutral position, avoiding any strain on the neck. Engage your core and back muscles. Simultaneously, lift your arms and upper body off the ground, keeping your feet and legs grounded. Imagine you're trying to make a gentle curve with your spine, with the highest point being your hands followed by your shoulders. Hold for a brief moment at the top, feeling the contraction in the muscles of your upper and middle back, then gently lower your upper body and arms back to the starting position.

Common Mistakes

Avoid jerking or using a rapid motion to lift your body. The movement should be smooth and controlled. Also, ensure not to lift so high that it causes discomfort or strain on your lower back.

Breathing

Inhale as you gently lift your arms and upper body. Exhale as you lower back down to the starting position. This exercise primarily targets the erector spinae, the group of muscles that run along your spine, as well as the muscles of the upper and mid-back.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rear Shoulders, Rhomboids Teres Major, Teres Minor, Infraspinatus, Traps

Secondary Muscles

Middle Shoulders

Tertiary Muscles

Front Shoulders