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Movement · Back

One Arm Against Wall

Stand facing a wall with your feet shoulder-width apart. Extend one arm straight out in front of you and place your palm against the wall. Engage your core and lean your body forward, keeping your arm straight and your back flat. Slowly push against the wall with your palm, activating your lat muscles. Hold the position for a few seconds, then release and repeat with the other arm.

TargetLats
Equipmentbody weight
Body partBack

Technique

How to Perform

  1. 1

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

  2. 2

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

  3. 3

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

  4. 4

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

  5. 5

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

Muscles worked

Target and supporting

Target

Lats

Secondary

ShouldersTriceps

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.