One Arm Against Wall

One Arm Against Wall

The "One Arm Against Wall" exercise is a fantastic strength-building exercise that targets the upper body, particularly the shoulders, chest, and triceps. This exercise is suitable for both beginners and more advanced fitness enthusiasts looking to add variety to their workout routine. To perform the "One Arm Against Wall" exercise, you will need a sturdy wall and enough space to extend your arm fully. Begin by standing facing the wall, about an arm's length away. Place one hand on the wall at shoulder height, with the arm fully extended and the palm flat against the wall. Your feet should be shoulder-width apart, knees slightly bent, and core engaged for stability. Once you are in position, begin to slowly lower your body towards the wall by bending your arm at the elbow. Keep your back straight throughout the movement and allow your chest to come closer to the wall. Pause for a moment when your chest is just a few inches away from the wall, feeling the stretch in your chest and shoulders. To return to the starting position, push through the palm of your hand and straighten your arm, slowly pushing your body back away from the wall. Repeat the exercise for the desired number of repetitions or as recommended by your fitness trainer. By performing the "One Arm Against Wall" exercise, you can effectively strengthen and tone your shoulders, chest, and triceps. It is an excellent exercise for improving upper body strength and stability, and it can be easily incorporated into your existing workout routine, whether at home or at the gym. Remember to start with a weight or resistance level that challenges you but allows you to maintain proper form throughout the exercise.


  • Stand facing a wall with your feet shoulder-width apart.
  • Extend one arm forward and place it against the wall, with your palm and forearm flat against the surface.
  • Keep your arm straight as you lean your body forward, allowing your shoulder to move closer to the wall.
  • Continue leaning forward until you feel a stretch in your chest and shoulder.
  • Hold the stretch for 20-30 seconds, focusing on deep breathing.
  • Release the stretch and repeat on the opposite arm.
  • Perform 2-3 sets of this exercise.

Tips & Tricks

  • Engage your core muscles to maintain stability and balance throughout the exercise.
  • Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
  • Focus on maintaining proper form and technique to maximize the effectiveness of the exercise.
  • Breathe deeply and exhale during the most challenging part of the movement to help increase your power output.
  • Include this exercise on both sides of your body to ensure balanced strength and muscle development.
  • Perform a dynamic warm-up before attempting this exercise to prepare your muscles for the movement.
  • If using a dumbbell, hold it near your chest with a neutral grip for better control and stability.
  • Add variation to your routine by performing this exercise with different angles or using different equipment.
  • Listen to your body and avoid overexertion or pain. Modify the exercise or seek professional guidance if needed.
  • Combine this exercise with other upper body and core exercises for a well-rounded workout.


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