One-Arm Against Wall

Technique

How to perform One-Arm Against Wall

1. Stand facing a wall and place the bent working arm against it with the elbow above shoulder height.
2. Keep that elbow supported overhead and move the feet far enough back to allow a hip hinge.
3. Send the hips back and lower the torso toward the wall so the upper arm reaches farther overhead relative to the rib cage.
4. Keep the chest facing the wall rather than rotating away, and avoid replacing the shoulder stretch with a large lower-back arch.
5. Hold a gentle stretch with relaxed breathing, then reverse the hinge and lower the arm.
6. Repeat with the other arm.

Programming relevance

Muscles involved