Back · Bodyweight
Pulse Row
How to do the pulse row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set up under a low bar or suspension handles and hang at arm's length with your body straight and heels on the floor. Pull your chest toward the bar, then perform short pulsing reps near the top of the contraction.
- 1Feel your lats and mid-back stay loaded through each small pulse
- 2Keep your shoulder blades pulled together at the top
- 3Hold your body in a rigid plank from heels to head
Common mistakes
- Avoid shrugging your shoulders up toward your ears
- Don't let your hips drop or pike
- Don't swing or use momentum on the pulses
Muscles worked
The pulse row mainly works the lats and mid traps, with the biceps, rear delts, forearms, and upper abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper AbsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the pulse row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.