Seated Pulse Back Squeeze
Perform the Seated Pulse Back Squeeze to strengthen your upper back and improve posture.
- Sit upright on a chair with your feet flat on the ground.
- Engage your core and pull your shoulder blades together.
- Hold the squeeze for a moment, then release slightly without losing tension.
- Repeat the pulse movement for the desired number of repetitions.
How to perform the Seated Pulse Back Squeeze
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Pulse Back Squeeze using your ez barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
EZ Bar California Skullcrusher
The EZ Bar California Skullcrusher targets your triceps and helps build upper arm strength.Lie on a flat bench and ho…
Ez Bar French Press On Exercise Ball
Sit on an exercise ball. Hold an EZ bar with an overhand grip. Extend your arms up towards the ceiling. Lower the bar…
Ez Bar Lying Bent Arms Pullover
1. Lie down on your back on a flat bench. 2. Hold the EZ bar with an overhand grip, slightly wider than shoulder-widt…
Ez Bar Lying Close Grip Triceps Extension Behind Head
Lie down on a flat bench with your feet flat on the ground and your head at one end of the bench. Grasp the EZ bar w…
Ez Bar Preacher Arms Stretch
Perform the EZ Bar Preacher Arms Stretch to enhance flexibility in your arms and shoulders.Begin by sitting at a prea…
Ez Bar Reverse Grip Bent Over Row
Hold the EZ bar with a reverse grip. Bend at the waist, keeping your back straight. Keep your arms fully extended, ha…
Ez Bar Seated Close Grip Concentration Curl
Sit on a bench with your feet flat on the floor and hold an EZ bar with a close grip. Place your elbow on the inside …
EZ Bar Seated Wrist Curl
Perform the EZ Bar seated wrist curl to strengthen your forearm muscles.Sit on a bench with your feet flat on the flo…