Pulse Row

Pulse Row


The exercise involves performing a series of movements in a rowing motion while maintaining a consistent pulse or rhythm. This can be done using a rowing machine or by mimicking the motion with resistance bands or weights. The goal is to improve cardiovascular endurance and strengthen the muscles used in rowing.

Muscle Group

Equipment Required

Pulse Row Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place your hands on the floor behind you, fingers pointing towards your feet.
  3. Lift your hips off the ground, coming into a reverse tabletop position.
  4. Engage your core and lift your right leg off the ground, bringing your knee towards your chest.
  5. Extend your right leg out in front of you, keeping it lifted off the ground.
  6. Begin pulsing your right leg up and down, keeping it straight and engaged.
  7. Repeat the pulsing motion for 10-15 reps, then switch to the left leg.
  8. Complete 2-3 sets on each leg, taking breaks as needed.

Pulse Row Form & Visual

Pulse Row

Pulse Row Benefits

  • Stretches the hips, thighs, and ankles
  • Strengthens the arms and shoulders
  • Improves digestion and relieves constipation
  • Calms the mind and reduces stress
  • Can help alleviate menstrual discomfort

Pulse Row Muscles Worked

  • Upper back muscles (trapezius, rhomboids)
  • Rear shoulder muscles (posterior deltoids)
  • Biceps
  • Forearm muscles (brachioradialis)

Pulse Row Variations & Alternatives

  • pulse-row with dumbbells
  • pulse-row with resistance bands
  • pulse-row with kettlebells
  • single-arm pulse-row
  • inverted pulse-row
  • wide-grip pulse-row
  • narrow-grip pulse-row
  • plyometric pulse-row