Pulse Row

Pulse Row: So führst du sie aus

1. 1Lie face down on a mat with your arms extended overhead and your forehead resting on the floor, or hinge forward at the hips until your torso is nearly parallel to the floor.
2. 2Pull your shoulder blades down and together before you begin, and keep that tension throughout the set.
3. 3Initiate the movement by squeezing your shoulder blades and rowing both arms back toward your hips, keeping your elbows at roughly a 45–60° angle from your torso.
4. 4Continue rowing until your hands are in line with your lower ribs and your elbows are pulled as far back as comfortable — this is the top of the range.
5. 5At the top position, perform 3–5 small, controlled pulses: move your arms an inch or two back and forward without losing shoulder-blade retraction or dropping the hands below the starting height.
6. 6Keep your neck neutral — do not crank your head up during the pulses.
7. 7After completing the pulses, slowly lower your arms back to the starting position under control.
8. 8That counts as one repetition. Repeat for the target number of reps.

Technik-Tipps

• Think about leading with your elbows, not your hands, during the row to better engage the middle trapezius and keep the work out of your biceps.
• Keep each pulse small and deliberate — an inch or two of movement is enough to maintain tension; larger movements turn this into a full rep rather than a pulse.
• Breathe steadily throughout: inhale at the bottom, exhale during the pulses, and inhale again as you lower back down.
• If you feel the work shifting into your neck or upper traps, reset your shoulder blades downward before continuing — elevation is the enemy of good scapular mechanics here.
• Progress by slowing the tempo or adding more pulses per rep before increasing sets.

Häufige Fehler

• Shrugging the shoulders toward the ears during the row, which recruits the upper trapezius instead of the target middle and lower fibers and can create neck strain.
• Using momentum to swing the arms back rather than pulling with the back muscles, which reduces time under tension and limits rotator cuff activation.
• Making the pulses too large, which turns them into full rows and removes the constant-tension stimulus that distinguishes this exercise.
• Craning the neck up to look forward while prone, which compresses the cervical spine — keep your forehead down or eyes at a 45° angle to the floor.
• Relaxing the shoulder blades between pulses, which lets the scapulae wing and defeats the purpose of maintaining peak-contraction tension.

Häufig gestellte Fragen