TETSUOne Arm Against Wall
The One Arm Against Wall is a bodyweight exercise for the back that primarily targets the lats, with the shoulders and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
latsback
shoulderstriceps
body weight
How to do the 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.
Common questions
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the lats. The shoulders and triceps work as supporting muscles.
What equipment do I need for the One Arm Against Wall?
None. The One Arm Against Wall uses your body weight only, so you can do it anywhere.
How many sets and reps of the One Arm Against Wall should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the One Arm Against Wall works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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