Bodyweight Standing Around World Wall Supported

Muscles worked

Setup

1. Stand sideways to a wall with your feet shoulder-width apart and a slight bend in your knees.
2. Position yourself so the arm closest to the wall is about 2-4 inches away from the surface.
3. Extend your arm straight down by your side with your palm facing the wall.

How to do it

1. Slowly raise your arm forward and upward in a large arc, keeping your fingertips in light contact with the wall throughout the movement.
2. Continue the circle overhead and behind you, allowing your torso to rotate slightly to maintain contact without straining the joint.
3. Complete the circle by bringing the arm back down to the starting position at your hip.
4. Inhale as you reach the arm overhead and exhale as you sweep it back down behind you.

Form checklist

• Keep your elbow locked and the arm fully extended throughout the entire rotation.
• Maintain a tall, upright posture and avoid arching your lower back as the arm goes overhead.
• Move at a slow, controlled tempo to focus on the stretch and muscle activation.
• Keep your core engaged to stabilize your torso against the wall.

Pro tips

• Focus on 'reaching' your fingertips as far away from your shoulder as possible to maximize the stretch in the lats and pectorals.
• If you feel a 'pinch' at the top, move your feet an inch further away from the wall to decrease the intensity of the shoulder abduction.

Make it harder

• Stand closer to the wall to increase the demand on shoulder mobility and external rotation.
• Hold a very light weight or a small water bottle to add resistance to the deltoids during the arc.

Frequently asked

What muscles does the bodyweight standing around world wall supported work?

The bodyweight standing around world wall supported primarily targets the lats, pectorals, and trapezius, and also works the biceps, deltoids, forearms, grip muscles, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the bodyweight standing around world wall supported?

The bodyweight standing around world wall supported requires no equipment — just your body weight.

Is the bodyweight standing around world wall supported good for beginners?

Yes. The bodyweight standing around world wall supported is a beginner-friendly movement and a strong foundation to build on.

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