Seated Pulse Back Squeeze
Expert Advice
Keep the pulses small and controlled, focusing on maintaining constant tension in the shoulder and trap muscles.
How-to-do Steps
- Sit on a chair with your back straight and feet flat on the floor.
- Extend your arms behind you, with your palms facing each other.
- Squeeze your shoulder blades together and pulse your arms back in small, controlled movements.
- Continue pulsing for the desired number of repetitions without releasing the tension in your back.
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Muscles Worked
Seated Pulse Back Squeeze primarily targets the Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Traps50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Seated Pulse Back Squeeze work?
Seated Pulse Back Squeeze primarily targets the Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Pulse Back Squeeze?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Seated Pulse Back Squeeze suitable for beginners?
Seated Pulse Back Squeeze is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
