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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Wall Angel
Corrective / StabilityBeginner

Wall Angel

Standing with the back against a wall, the arms slide up and down in a snow-angel motion to train shoulder blade control and overhead reach.

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Primary muscles

  • Traps (Trapezius)
  • Rhomboids

Secondary muscles

  • Rotator Cuff
  • Serratus Anterior
  • Rear Delts
Sets
2
Reps
8–12
Rest
30s

How to perform

Wall Angel movement

Main muscles working (thicker lines)

Starting position

Standing with your back, head and hips against a wall, feet a few inches forward, arms in a goalpost position against the wall.

  1. 1

    Flatten your lower back gently toward the wall by bracing your trunk.

  2. 2

    Slide your arms up the wall as far as you can while keeping contact.

  3. 3

    Pause, then slide back down to the goalpost position, drawing the shoulder blades down.

  4. 4

    Repeat for the prescribed reps.

Breathing: Exhale as the arms slide up and inhale as they come down.

Coaching tips

  • Ribs down, back flat

  • Keep wrists and elbows near the wall

  • Pull the elbows down into the back pockets

Common mistakes

  • Arching the lower back to reach higher

  • Letting the head jut forward

  • Shrugging the shoulders

Safety notes

  • Only go as high as you can with control and no shoulder pinching.

Details

Body parts
Shoulders · Back
Equipment
Bodyweight · Wall
Movement
Mobility
Exercise type
Corrective
Training goals
Mobility · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Forearm Wall SlideBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.