Exercise guide
Wall Pulse
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Wall Pulse is a bodyweight isolation exercise that targets the triceps by maintaining constant tension through a limited range of motion. It is highly effective for building muscular endurance and improving the mind-muscle connection in the back of the arms.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall with your feet hip-width apart, positioned about two feet away from the base.
- Place your palms flat against the wall at shoulder height, keeping your hands shoulder-width apart.
- Lean forward so your weight is supported by your hands, maintaining a straight line from your head to your heels.
- Tuck your elbows in tight to your ribcage and engage your core.
How to do it
- Inhale and slightly bend your elbows to bring your forearms toward the wall.
- Exhale as you push through your palms to extend the arms, stopping just short of a full lockout to keep tension on the muscle.
- Perform small, rhythmic pulses in a controlled 2-4 inch range of motion.
- Maintain a steady tempo, focusing on the squeeze of the triceps with every pulse.
Form checklist
- Keep elbows pointed straight down; do not let them flare out to the sides.
- Maintain a neutral spine and avoid arching or rounding your lower back.
- Keep your shoulders depressed and away from your ears throughout the movement.
- Ensure the movement is isolated to the elbow joint, keeping the rest of the body still.
Pro tips
- Focus on the 'squeeze' at the back of the arm rather than just moving your body back and forth.
- Lower your hand placement slightly on the wall to increase the mechanical disadvantage and intensify the triceps load.
Make it harder
- Step your feet further back from the wall to increase the body angle and the percentage of body weight being moved.
- Perform the pulses unilaterally (one arm at a time) to increase the resistance and challenge your core stability.
Frequently asked
- What muscles does the wall pulse work?
- The wall pulse primarily targets the triceps, and also works the biceps and deltoids as secondary muscles.
- What equipment do you need for the wall pulse?
- The wall pulse requires no equipment — just your body weight.
- Is the wall pulse good for beginners?
- Yes. The wall pulse is a beginner-friendly movement and a strong foundation to build on.