Seated Fist Pulse

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Lean forward slightly and rest your forearms firmly on your thighs, allowing your wrists to hang just past your knees.
3. Clench your hands into tight, firm fists with your palms facing upward.

How to do it

1. Rapidly pulse your fists upward toward your forearms in a small, controlled range of motion of approximately one to two inches.
2. Maintain a fast, consistent tempo throughout the set, focusing on high repetitions rather than a full range of motion.
3. Breathe naturally and rhythmically, ensuring you do not hold your breath as the muscular burn increases.

Form checklist

• Keep your forearms glued to your thighs to prevent the elbows from lifting.
• Maintain a tight clench in your fists throughout the entire duration of the set.
• Ensure the movement comes strictly from the wrists, not the shoulders or arms.
• Keep the pulses short and rhythmic to maintain constant tension on the forearms.

Pro tips

• Squeeze your fists as hard as possible to maximize recruitment of the deep forearm stabilizers and increase the intensity of the pump.
• Vary your wrist angle by rotating to a neutral position (palms facing each other) to target the brachioradialis.

Make it harder

• Perform the movement for a set time duration, such as 60 seconds, to push past the lactic acid threshold.
• Add a 10-second maximal isometric squeeze at the top of the final pulse to fully exhaust the muscle fibers.

Frequently asked

What muscles does the seated fist pulse work?

The seated fist pulse primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the seated fist pulse?

The seated fist pulse requires no equipment — just your body weight.

Is the seated fist pulse good for beginners?

Yes. The seated fist pulse is a beginner-friendly movement and a strong foundation to build on.

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