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Shoulders · Body Weight
Arm Pulses
Arm Pulses 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
- Stand tall with your back straight and feet shoulder-width apart.
- Bend your arms to make a 90-degree angle with the elbows while keeping your palms facing inward.
- Tighten your upper arms and move your arms forward and backward in a pulse-like fashion.
- Keep doing this activity for a suitable time.
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 keeping your shoulders relaxed and avoid tensing your neck and upper back.
Arm Pulses alternatives
More delts exercises
Arm Pulses FAQ
What muscles does Arm Pulses work?
Arm Pulses mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.
What equipment do you need for Arm Pulses?
None. Arm Pulses 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 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 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 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?
Other exercises for the delts include Dumbbell One Arm Front Raise, Dumbbell One Arm Low Fly, Dumbbell One Arm Lateral Raise and Dumbbell Bent Arm Lateral Raise.
For developers
Use Arm Pulses 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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