W Pose Against Wall

Muscles worked

Setup

1. Stand with your back flat against a wall and your feet positioned 6-10 inches away from the base.
2. Press your head, upper back, and glutes firmly against the wall surface.
3. Raise your arms to shoulder height with elbows bent at 90 degrees, forming a 'W' shape with your arms.
4. Ensure the backs of your hands, wrists, and elbows are in full contact with the wall.

How to do it

1. Exhale as you squeeze your shoulder blades together and downward, pulling your elbows toward your ribcage.
2. Maintain constant contact between your arms and the wall as you drive the elbows down.
3. Inhale as you slowly slide your arms back up to the starting 'W' position with control.
4. Follow a controlled tempo of 2 seconds for the downward pull and 2 seconds for the return.

Form checklist

• Keep your lower back pressed into the wall to prevent excessive arching.
• Ensure your wrists and elbows do not lift off the wall at any point.
• Keep your chin tucked and the back of your head in contact with the wall.
• Focus on the movement of the shoulder blades rather than just moving your arms.

Pro tips

• Imagine you are trying to tuck your shoulder blades into your back pockets to maximize lower trapezius engagement.
• Actively press the backs of your hands into the wall throughout the entire range of motion to increase tension in the rear deltoids.

Make it harder

• Perform 'Wall Angels' by sliding your arms from the 'W' position all the way up into a 'Y' position without losing wall contact.
• Add a 5-second isometric hold at the bottom of the movement, squeezing your shoulder blades as hard as possible.

Frequently asked

What muscles does the w pose against wall work?

The w pose against wall primarily targets the rhomboids, serratus anterior, and trapezius, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the w pose against wall?

The w pose against wall requires no equipment — just your body weight.

Is the w pose against wall good for beginners?

Yes. The w pose against wall is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius