One Arm Against Wall 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Arm Against Wall exercise is a bodyweight movement that primarily targets the lats while also engaging the shoulders as a secondary muscle group. Performed by pressing one arm against a wall at shoulder height, it emphasizes controlled isometric contraction and proper muscle engagement. This exercise helps improve upper-body strength, stability, and mind-muscle connection, making it effective for developing the lats and enhancing shoulder activation without the need for equipment.
How to Perform
Position yourself facing a wall, standing with feet about hip-width apart and roughly an arm’s length from the wall.
Lift one arm forward at shoulder height, placing your palm flat against the wall.
Push your palm into the wall firmly, activating your lats, shoulders, and supporting arm muscles.
Gradually extend your arm further while maintaining pressure, avoiding full elbow lock.
Maintain the contraction for a few seconds, focusing on feeling the engagement in your back and shoulder muscles.
Gently relax the tension and return your arm to the starting position.
Perform 10-15 controlled repetitions on each side.
To increase difficulty, hold a light dumbbell or weighted object in the pressing hand while performing the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your lats rather than just pushing with your arm.
Keep your shoulder blade pulled down and back to maximize lat activation.
Avoid shrugging your shoulder toward your ear during the press.
Maintain a slight bend in the elbow to prevent joint strain.
Control your movements; don’t rush through the reps.
Breathe steadily, exhaling as you press and holding the contraction.
Ensure your core stays tight to support posture and stability.
Avoid leaning your torso into the wall; keep your body upright.
Gradually increase hold time to build endurance in the target muscles.
Start without weight and only add light resistance once form is solid.
How Not to Perform
Do not shrug your shoulder toward your ear while pressing against the wall.
Avoid locking your elbow completely during the press.
Do not lean your torso into the wall; keep your body upright.
Avoid using momentum or jerky movements to push against the wall.
Do not let your core collapse or arch your lower back.
Avoid gripping the wall too loosely, which reduces lat engagement.
Do not hold your breath; maintain steady breathing throughout.
Avoid rushing through repetitions; perform each press slowly and controlled.
Do not overextend the arm beyond a comfortable range of motion.
Avoid adding heavy weight before mastering proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
