Opposite Arm Raise Against Wall

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart, positioned about 12 to 18 inches away from the base.
2. Place both palms flat against the wall at shoulder height and shoulder-width apart.
3. Engage your core and maintain a neutral spine with a slight bend in your knees.

How to do it

1. Exhale as you slowly lift one arm off the wall, raising it toward the ceiling until it is in line with your ear.
2. Hold the top position for one second, focusing on squeezing the shoulder blade of the raised arm toward your spine.
3. Inhale as you lower the arm back to the starting position with a controlled tempo.
4. Repeat the movement with the opposite arm, alternating sides for each repetition.

Form checklist

• Keep your hips and shoulders square to the wall to prevent the torso from rotating.
• Avoid shrugging the shoulder of the lifting arm toward your ear.
• Maintain a flat lower back by keeping your abdominal muscles braced throughout the set.
• Keep your neck neutral by looking directly at the wall in front of you.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling your shoulder blade into your opposite back pocket as you lift.
• Press the palm of the stationary hand firmly into the wall to create tension and increase stability in the mid-back.

Make it harder

• Step your feet further back from the wall to increase the lean angle, placing more demand on the erector spinae.
• Perform the movement while standing on one leg to significantly increase the balance and core stability requirements.

Frequently asked

What muscles does the opposite arm raise against wall work?

The opposite arm raise against wall primarily targets the erector spinae and trapezius, and also works the deltoids and rhomboids as secondary muscles.

What equipment do you need for the opposite arm raise against wall?

The opposite arm raise against wall requires no equipment — just your body weight.

Is the opposite arm raise against wall good for beginners?

The opposite arm raise against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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