One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
Starting position
End position
How to Do One Arm Against Wall
- From a standing position, place a bent arm against a wall or doorway.
- Slowly lean toward your arm until you feel a stretch in your lats.
Muscles Worked
Alternatives to One Arm Against Wall
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One Handed Hang
A beginner mobility exercise that works the upper back.
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2
Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
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3
Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
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4
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
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5
Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
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6
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
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7
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
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8
Upper Back Stretch
A beginner mobility exercise that works the upper back.
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9
Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
-
10
Overhead Lat
An advanced mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do one arm against wall work?
One Arm Against Wall primarily works the upper back.
What equipment do I need for one arm against wall?
The source dataset does not record equipment for one arm against wall. Check the instructions above before you set up.
One Arm Against Wall: is it suitable for beginners?
Yes. One Arm Against Wall is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one arm against wall?
One Handed Hang, Latissimus Dorsi-SMR, Chair Lower Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log one arm against wall in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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