One Arm Against Wall

One Arm Against Wall


This exercise involves standing with one arm against a wall and using the other arm to perform various movements, such as reaching up or rotating the shoulder. It can help improve shoulder mobility and stability.

Muscle Group

Equipment Required

One Arm Against Wall Instructions

  1. Stand facing a wall with your feet shoulder-width apart.
  2. Place one hand on the wall at shoulder height.
  3. Slowly lean your body weight into your hand, keeping your arm straight.
  4. Hold the stretch for 15-30 seconds.
  5. Repeat on the other side.

One Arm Against Wall Form & Visual

One Arm Against Wall

One Arm Against Wall Benefits

  • Strengthens the legs and glutes
  • Improves balance and coordination
  • Targets the chest, triceps, and shoulders with the push-up
  • Increases cardiovascular endurance
  • Engages the core muscles for stability
  • Can be modified for different fitness levels
  • Provides a full-body workout in one exercise

One Arm Against Wall Muscles Worked

  • Triceps
  • Deltoids
  • Trapezius
  • Latissimus dorsi
  • Abdominals

One Arm Against Wall Variations & Alternatives

  • one-arm-against-wall
  • one-arm-on-bench
  • one-arm-on-knee
  • one-arm-with-dumbbell
  • one-arm-with-cable
  • one-arm-with-barbell
  • one-arm-with-kettlebell
  • one-arm-with-resistance-band