One Arm Against Wall

How to do the One Arm Against Wall

1. From a standing position, place a bent arm against a wall or doorway.
2. Slowly lean toward your arm until you feel a stretch in your lats.

Muscles worked

Role	Muscles
Primary	lats
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same lats, with and without kit.

Latissimus Dorsi-SMR Foam Roller One Handed Hang Other Equipment Overhead Lat Other Equipment Catch and Overhead Throw Medicine Ball Overhead Slam Medicine Ball Bent-Arm Barbell Pullover Barbell

Harder than the One Arm Against Wall

Overhead Lat expert · Other Equipment

Common questions

What muscles does the One Arm Against Wall work?

The One Arm Against Wall primarily works the lats. Chair Lower Back Stretch, Latissimus Dorsi-SMR, and One Handed Hang train the same muscle, across 7 equipment types.

What equipment do you need for the One Arm Against Wall?

None — the One Arm Against Wall is bodyweight, so it works at home, in a hotel room or outdoors. Chair Lower Back Stretch and Latissimus Dorsi-SMR also need nothing.

Is the One Arm Against Wall suitable for beginners?

Yes, the One Arm Against Wall is rated beginner. Overhead Lat are the progressions from here.

Where should the One Arm Against Wall go in a workout?

Late — the One Arm Against Wall is isolation work, so it follows your compounds.

Similar exercises

Chair Lower Back Stretch Bodyweight Latissimus Dorsi-SMR Foam Roller One Handed Hang Other Equipment Overhead Lat Other Equipment Side-Lying Floor Stretch Bodyweight Cable Incline Pushdown Cable Machine