Pulse Row
The Pulse Row targets your upper back and arms while improving your rowing technique.
- Begin seated with your feet flat on the ground and knees bent.
- Hold the handles with an overhand grip, arms extended in front of you.
- Pull the handles towards your torso, squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then return to the starting position.
- Repeat for the desired number of repetitions.
How to perform the Pulse Row
- Set up. Set up in a stable, balanced starting position appropriate for the Pulse Row using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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