Instructions:
- 1Sit with your legs bent, feet planted on the floor and hold the EZ barbell with overhand grip, with forearm and hands parallel to floor
- 2Keep your shoulders relaxed and start flexing at the elbow to squeeze your back muscles
- 3Hold this position for a moment before stretching your arms out again
- 4Make sure your movements are controlled throughout the motion
- 5Repeat this process for your desired number of repetitions
Tips:
- Ensure to keep your back straight throughout the movement
- Do not arch your lower back
- Try to squeeze your shoulder blades together during each rep
- Try not to use your arms too much, this exercise is primarily for your back
Seated Pulse Back Squeeze: Strengthen Your Back with Ease
The Seated Pulse Back Squeeze is an effective exercise designed to enhance back strength and stability. Using an EZ Barbell, this workout targets the back muscles while also engaging the deltoid posterior as a synergist. It's an excellent choice for anyone looking to improve their upper body strength and posture.
How to Perform the Seated Pulse Back Squeeze
- Begin by sitting on a bench with your feet flat on the floor, holding the EZ Barbell with both hands at shoulder width.
- With a straight back, pull the barbell towards your chest, keeping your elbows close to your body.
- Pause at the top of the movement, squeezing your shoulder blades together.
- Perform small pulses by slightly moving the barbell back and forth while maintaining the squeeze for a few seconds.
- Slowly lower the barbell back to the starting position.
Tips for Effective Execution
- Maintain a neutral spine throughout the exercise to avoid strain on your back.
- Engage your core muscles to provide stability during the movement.
- Start with a light weight to ensure proper form, and gradually increase as you become more comfortable.
- Focus on your breathing; exhale during the squeeze and inhale when returning to the starting position.
Benefits of the Seated Pulse Back Squeeze
This exercise not only strengthens the back, but it also enhances posture and shoulder stability. Regularly incorporating the Seated Pulse Back Squeeze into your fitness routine can lead to improved performance in other lifts and daily activities, making it a valuable addition to any workout regimen.
Whether you’re a beginner or an experienced fitness enthusiast, the Seated Pulse Back Squeeze is a versatile exercise that can help you achieve a stronger, healthier back.