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One Arm Against Wall

One Arm Against Wall is a beginner isolation bodyweight stretching that mainly works your lats.

💪 Lats🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
One Arm Against Wall: starting position
Starting position
One Arm Against Wall: end position
End position

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

Primary: Lats

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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One Arm Against Wall alternatives

Exercises that train the same main muscle, including options with other equipment.

Chair Lower Back StretchBodyweight · BeginnerLatissimus Dorsi-SMROther · BeginnerDynamic Back StretchBodyweight · BeginnerSide-Lying Floor StretchBodyweight · BeginnerOne Handed HangOther · BeginnerOverhead LatOther · Expert

FAQ

What muscles does the one arm against wall work?

It mainly works your lats.

How many sets and reps of one arm against wall should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the one arm against wall good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More back exercises →