Shoulders · Bodyweight
Side Step Arm Pulse
How to do the side step arm pulse, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with a slight bend in your knees and step side to side, staying light on your feet. As you step, pulse your arms out to the sides or overhead in a steady rhythm to keep your heart rate up and your shoulders warm.
- 1A light, springy step shifting weight from foot to foot
- 2Shoulders and upper back warming up as your arms pulse
- 3Core staying engaged to keep your torso upright
Common mistakes
- Crossing your feet or stepping too wide to stay balanced
- Letting your arms go limp instead of pulsing with intent
- Hunching your shoulders up toward your ears
Muscles worked
The side step arm pulse works the glutes, calves, side delts, quads, front delts, and adductors.
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- QuadsSupport
- Front DeltsSupport
- AdductorsSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the side step arm pulse for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.