ex_XKHHRG

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Shoulders · Body Weight

Arm Pulses Cross

intermediatestrengthMale & female model

Arm Pulses Cross is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · deltoids

Secondary muscles

Upper Back · trapezius, rhomboids

How to do Arm Pulses Cross

Stand tall with your back straight and feet shoulder-width apart.
Bring your forearms forward with your palms facing the floor and make a 90-degree angle with your upper arms.
Tighten your upper arms and move your hands towards each other.
As your one hand comes over the other one, return to the initial position and repeat.

Form tips

Engage your core to maintain stability and support your back throughout the exercise.
Keep your movements small and controlled to maximize muscle activation and prevent injury.
Focus on maintaining an even rhythm and alternating the crossover to ensure balanced muscle engagement.

Arm Pulses Cross alternatives

Dumbbell Standing Single Arm Cross Raise

Delts · intermediate

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

One Arm Reverse Dumbbell Fly

Delts · intermediate

More delts exercises

Arm Pulses

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Arm Pulses Palms Upwards

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Arm Circle

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Arm Pulses Palms Downwards

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Arm Circle (Variation 2)

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Arm Circles Backward

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Arm Tuck Side Bend

Delts · intermediate

Dumbbell One Arm Lateral Raise

Delts · intermediate

Arm Pulses Cross FAQ

What muscles does Arm Pulses Cross work?

Arm Pulses Cross mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.

What equipment do you need for Arm Pulses Cross?

None. Arm Pulses Cross is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Arm Pulses Cross should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Arm Pulses Cross good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Arm Pulses Cross burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Arm Pulses Cross?

Other exercises for the delts include Dumbbell Standing Single Arm Cross Raise, Kettlebell Single Arm Lateral Raise, Dumbbell Bent Arm Lateral Raise and One Arm Reverse Dumbbell Fly.

For developers

Use Arm Pulses Cross in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XKHHRG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XKHHRG",
  "name": "Arm Pulses Cross",
  "model": "male",
  "counterpartId": "ex_D7HFT2",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_XKHHRG/mp4-720.mp4?…",
    "poster": "https://…/ex_XKHHRG/poster.jpg?…"
  }
}