One Arm Against Wall

A beginner stretch for the back.

Movement guide

One Arm Against Wall

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

One Arm Against Wall demonstrated on the 3D figure

3D demoOne Arm Against WallBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

3D demoBar hangIntermediate · Pull-up bar + A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Wall angel demonstrated on the 3D figure

3D demoWall angelBeginner · A wall

Calf Stretch Elbows Against Wall demonstrated on the 3D figure

3D demoCalf Stretch Elbows Against WallBeginner · Other / check instructions

Calf Stretch Hands Against Wall demonstrated on the 3D figure

3D demoCalf Stretch Hands Against WallBeginner · Other / check instructions

3D demoCat-cowBeginner · No equipment

Cobra pose (Bhujangasana) demonstrated on the 3D figure

3D demoCobra pose (Bhujangasana)Intermediate · No equipment

Half handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure

3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wall

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Questions people ask

What muscles does the One Arm Against Wall work?

Mainly the back.

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

Other / check instructions.

Is the One Arm Against Wall good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bar hang.

How do I make the One Arm Against Wall harder?

Progress to the Bar hang, or add load, range or slower lowering once your form is solid.