Elbow Closed Arms Pulse

Muscles worked

Setup

1. Stand or sit upright with a neutral spine and your core engaged.
2. Bring your forearms together in front of your chest, touching from your elbows all the way up to your palms.
3. Raise your arms until your elbows are at shoulder height, creating a 90-degree bend at the elbow joint.

How to do it

1. Press your forearms and elbows firmly together to create intense tension across your chest.
2. Pulse your arms upward 2-3 inches in a controlled, rhythmic motion, then return to the starting shoulder-height position.
3. Exhale as you pulse upward and inhale as you lower back to the start.
4. Maintain a steady, quick tempo while keeping the forearms glued together.

Form checklist

• Keep elbows and forearms touching at all times; do not let them gap.
• Ensure elbows do not drop below shoulder height during the pulse.
• Keep your shoulders depressed and away from your ears.
• Maintain a tall posture without arching your lower back.

Pro tips

• Focus on 'crushing' your elbows together to maximize pectoral activation throughout the movement.
• Keep the range of motion very small to maintain constant tension on the anterior deltoids.

Make it harder

• Hold a light yoga block or a small ball between your forearms to increase the inward squeezing force.
• Slow down the tempo to a 2-second upward pulse and a 2-second hold at the peak.

Frequently asked

What muscles does the elbow closed arms pulse work?

The elbow closed arms pulse primarily targets the biceps, deltoids, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the elbow closed arms pulse?

The elbow closed arms pulse requires no equipment — just your body weight.

Is the elbow closed arms pulse good for beginners?

The elbow closed arms pulse is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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