Arms · Bodyweight
Seated Fist Pulse
How to do the seated fist pulse, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall with your forearms resting on your thighs or a chair arm, palms facing up. Squeeze your hands into tight fists and pulse the squeeze repeatedly, feeling the muscles of your forearms contract, then relax between reps.
- 1Feel the muscles of your forearm tighten as you clench
- 2Squeeze each fist as hard as you can at the top
- 3Keep your wrists steady and relaxed between pulses
Common mistakes
- Do not let your wrists bend or roll as you squeeze
- Avoid tensing your shoulders or neck
- Do not hold your breath through the pulses
Muscles worked
The seated fist pulse mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the seated fist pulse 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 forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.