Lats exercise · body weight
One Arm Against Wall
The one arm against wall is a bodyweight exercise that targets the lats, with the shoulders and triceps assisting.
- Target muscle
- Lats
- Also works
- Shoulders, triceps
- Equipment
- Body weight
- Body part
- Back
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The shoulders and triceps work as secondary muscles. See all lat exercises or every bodyweight exercise.
