PlanWorkouts

Exercise 1355 · REF ZZTGMKh

One Arm Against Wall exercise animation

One Arm Against Wall

Category
Back
Equipment
Body Weight
Target
Lats

Pressing an arm against a wall trains isometric shoulder and lat engagement without any actual joint movement, which is often used as an activation or warm-up drill rather than a primary strength builder. It teaches the feel of engaging the lat and shoulder blade before loaded pulling work.

How to Do the One Arm Against Wall

  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.

Muscles Worked

The One Arm Against Wall primarily targets the Lats, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the lats, with the shoulders and triceps assisting.
What equipment do I need for the One Arm Against Wall?
The One Arm Against Wall is done with no equipment — just body weight.
What's a good alternative to the One Arm Against Wall?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.