Side-Step Arm Pulse
Tone muscles & raise your heartrate with Side-Step Arm Pulses! A simple, effective exercise for full-body fitness.
The Side-Step Arm Pulse is a compound exercise that mainly works the shoulders and chest, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Side-Step Arm Pulse Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Quads (quadriceps femoris); Obliques
Side-Step Arm Pulse Variations and Alternatives
How to do the Side-Step Arm Pulse
Start in a standing position with your feet together and arms by your sides.
Step to the side with your right foot, entering into a slight squat position as you bring your arms in front of you at shoulder height, keeping them straight.
While maintaining this position, pulse your arms by moving them a few inches out and back in rapidly, engaging your shoulder muscles.
Continue pulsing your arms as you step your left foot in to meet your right, bringing your arms back down by your sides.
Immediately step to the left side, and repeat the arm pulse movement, this time leading with your left leg.
Continue alternating sides with each set of pulses, maintaining an engaged core for stability.
Tips: Keep your arms at shoulder height during the pulse to ensure maximum engagement of your shoulder muscles. Make sure you incorporate a small squat when stepping to the side to engage the lower body more effectively. Focus on controlled movements and avoid using momentum to ensure proper muscle contraction.
This exercise combines a cardiovascular element with arm and leg muscle engagement, which can help improve overall tone and fitness levels.
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Side-Step Arm Pulse FAQs
What muscles does the Side-Step Arm Pulse work?
The Side-Step Arm Pulse mainly works the shoulders and chest, with help from the quads and core. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Side-Step Arm Pulse?
None. The Side-Step Arm Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Side-Step Arm Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side-Step Arm Pulse go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Step Arm Pulse variations and alternatives?
Similar exercises include the Arm Side-Step Swing, Arms-Up Side-Step Rotational, Elbow to Arm Open Side-Step and Side-Step Hand-Swipe.
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