Seated Pulse Back Squeeze
Description
The seated pulse back squeeze is a back activation drill done seated with no equipment. The mover sits tall and pulses the shoulder blades together in small fast pulses. It is a useful warm-up and rear delt activation drill.
Equipment Required
Seated Pulse Back Squeeze Instructions
- Sit on a bench or chair with the back tall.
- Set the arms at the sides bent at ninety degrees.
- Brace your core and keep the chest up.
- Pull the elbows back behind the body.
- Squeeze the shoulder blades together hard.
- Pulse in small ranges by squeezing and releasing slightly.
- Continue the pulses for the working set.
- Maintain the seated upright position throughout.
Seated Pulse Back Squeeze Form & Visual
Seated Pulse Back Squeeze Benefits
- Activates the upper back
- Trains the rear delts
- Strong warm-up drill
- Useful for posture
- Builds upper back
Seated Pulse Back Squeeze Muscles Worked
- Trapezius
- Rhomboids
- Posterior deltoid
Seated Pulse Back Squeeze Variations & Alternatives
- Band Pull Apart
- Face Pull
- Reverse Fly
- Wall Slide
