Pulse Row

Pulse Row

The Pulse Row is a dynamic and effective exercise that targets multiple muscle groups, primarily focusing on the upper back, shoulders, and arms. It is commonly performed using a resistance band or cable machine, but can also be adapted for those working out at home using dumbbells or other weighted objects. The Pulse Row is designed to mimic the motion of rowing a boat, engaging your posterior chain muscles and improving overall upper body strength. The exercise begins with a slight bend in the knees and a forward lean from the hips. From this position, you pull your elbows back, squeezing your shoulder blades together as you engage your back muscles. The unique aspect of the Pulse Row is the pulsing motion, where you perform rapid, shallow rows while maintaining tension in the muscles. By implementing the Pulse Row into your workout routine, you can experience several benefits. Firstly, it targets the major muscles of your upper back, helping to improve posture and reduce the risk of back pain. Secondly, this exercise engages the biceps, shoulders, and forearms, contributing to strong, defined arms. Additionally, the Pulse Row activates your core muscles to stabilize your body throughout the movement, enhancing overall core strength and stability. With its versatile nature, the Pulse Row can be easily incorporated into various workout routines, whether you prefer to train at the gym or in the comfort of your own home. Remember to always start with a weight or resistance level that challenges you but allows for proper form. As you become more comfortable with the exercise, gradually increase the resistance or weight to continue challenging your muscles and promoting progress.


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a pair of dumbbells, one in each hand, with your palms facing your body.
  • Bend forward at the hips, keeping your back straight and your core engaged.
  • Extend your arms towards the floor, allowing the dumbbells to hang in front of you.
  • From this starting position, pull the dumbbells up towards your chest, leading with your elbows and squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat this motion for the desired number of repetitions.
  • Remember to keep your core engaged throughout the exercise and to avoid jerking or using momentum to lift the dumbbells.

Tips & Tricks

  • Ensure proper form by keeping your back straight and core engaged throughout the movement.
  • Focus on pulling the weights towards your ribs, squeezing your shoulder blades together.
  • Vary the grip width for different challenges and target different muscle groups.
  • Control the movement by resisting both the pulling and releasing phases.
  • Keep your elbows close to your body to maximize the engagement of your back muscles.
  • Don't rush the exercise; perform slow and controlled repetitions to maximize muscle activation.
  • Incorporate this exercise into your back and upper-body workout routines for a well-rounded training regimen.
  • Progressively increase the weight over time to continue challenging your muscles.
  • Combine the Pulse Row with other exercises like push-ups or chest presses for a complete upper-body workout.
  • Remember to breathe properly throughout the exercise, exhaling as you pull and inhaling as you release.


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