Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Body Weight
Arm Pulses Palms Upwards
Arm Pulses Palms Upwards is an intermediate compound 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 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · deltoids
- Upper Chest · pectoralis major
Secondary muscles
- Upper Back · trapezius, rhomboids
How to do Arm Pulses Palms Upwards
- Stand with your feet shoulder-width apart and your arms bent at the elbows, with your forearms parallel to the floor and palms facing downwards.
- Perform small, quick pulses by moving your forearms forward and backward, maintaining the position and height.
- Continue pulsing in a controlled, rhythmic manner for the desired duration or number of repetitions.
Form tips
- Engage your core to maintain stability and support your back throughout the exercise.
- Keep your shoulders relaxed and avoid tensing your neck and upper back.
- Focus on maintaining a consistent pace and range of motion to ensure proper form.
Arm Pulses Palms Upwards alternatives
More delts exercises
Arm Pulses Palms Upwards FAQ
What muscles does Arm Pulses Palms Upwards work?
Arm Pulses Palms Upwards mainly works the delts in the shoulders (deltoids and pectoralis major). The upper back work as secondary muscles.
What equipment do you need for Arm Pulses Palms Upwards?
None. Arm Pulses Palms Upwards 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 Palms Upwards should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arm Pulses Palms Upwards 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 Palms Upwards burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Arm Pulses Palms Upwards?
Other exercises for the delts include Dumbbell Standing Palms in Press, Band Single Arm Overhead Press, Landmine Alternating Single Arm Press and Landmine Single Arm Push Press.
For developers
Use Arm Pulses Palms Upwards 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_5WWJXI" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_5WWJXI", "name": "Arm Pulses Palms Upwards", "model": "male", "counterpartId": "ex_XAWHP6", "target": "Delts", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_5WWJXI/mp4-720.mp4?…", "poster": "https://…/ex_5WWJXI/poster.jpg?…" } }