One Arm Against Wall exercise animated demonstration

Animated GIF · Available via API

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One Arm Against Wall

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target Target Muscle Groups

Primary: Lats accessibility Back
Shoulders Triceps

fitness_center Equipment

Body Weight

Category

strength

Mechanic

compound

Cal/min

6.7

Force

pull

One Arm Against Wall is a advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.

list_alt Step-by-Step Instructions

1

Stand facing a wall with your feet shoulder-width apart.

2

Extend one arm straight out in front of you and place your palm against the wall.

3

Engage your core and lean your body forward, keeping your arm straight and your back flat.

4

Slowly push against the wall with your palm, activating your lat muscles.

5

Hold the position for a few seconds, then release and repeat with the other arm.

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