Alternate Shoulder Flexion Back To Wall

Muscles worked

Setup

1. Stand with your heels 4-6 inches away from a wall, leaning your glutes, upper back, and head firmly against it.
2. Engage your core to flatten your lower back against the wall, eliminating any gap.
3. Let your arms hang at your sides with palms facing inward toward your body.

How to do it

1. Exhale and slowly raise one arm forward and upward in a straight line, keeping the thumb pointing toward the wall.
2. Continue the arc until your thumb touches the wall above your head or you reach your maximum range without arching your back.
3. Inhale as you lower the arm back to the starting position using a controlled 3-second tempo.
4. Repeat the movement with the opposite arm, alternating sides while keeping the torso perfectly still.

Form checklist

• Maintain constant contact between your lower back and the wall throughout the set.
• Keep the moving arm's elbow fully locked; do not allow it to bend to reach the wall.
• Avoid shrugging the shoulder toward your ear as the arm rises.
• Keep your head neutral and in contact with the wall at all times.

Pro tips

• Focus on 'reaching' long through your fingertips at the top of the movement to maximize serratus anterior activation.
• If your lower back pulls away from the wall, stop the arm at that height to respect your true glenohumeral mobility.

Make it harder

• Perform the movement with both arms simultaneously to increase the demand on core stability.
• Hold a light dumbbell or a small weighted plate to increase resistance at the end-range of flexion.

Frequently asked

What muscles does the alternate shoulder flexion back to wall work?

The alternate shoulder flexion back to wall primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the alternate shoulder flexion back to wall?

The alternate shoulder flexion back to wall requires no equipment — just your body weight.

Is the alternate shoulder flexion back to wall good for beginners?

Yes. The alternate shoulder flexion back to wall is a beginner-friendly movement and a strong foundation to build on.

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