How to do the One Arm Against Wall
One Arm Against Wall is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
One Arm Against Wall demonstration · © GymiaFit
One Arm Against Wall at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
One Arm Against Wall step by step
- 1Stand facing a wall with your feet shoulder-width apart.
- 2Extend one arm straight out in front of you and place your palm against the wall.
- 3Engage your core and lean your body forward, keeping your arm straight and your back flat.
- 4Slowly push against the wall with your palm, activating your lat muscles.
- 5Hold the position for a few seconds, then release and repeat with the other arm.
One Arm Against Wall — questions
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the Lats. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the One Arm Against Wall?
None — the One Arm Against Wall uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Arm Against Wall suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the One Arm Against Wall?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Arm Against Wall demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.