One Arm Against Wall

A beginner stretching exercise for the lats, done with just your bodyweight.

One Arm Against Wall: finishing position

Main muscles: Lats
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the One Arm Against Wall

From a standing position, place a bent arm against a wall or doorway.
Slowly lean toward your arm until you feel a stretch in your lats.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Arm Against Wall

Questions

What muscles does the One Arm Against Wall work?

Mainly the lats.

Is the One Arm Against Wall good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Arm Against Wall?

Good alternatives that train the lats: Chair Lower Back Stretch, Dynamic Back Stretch, Side-Lying Floor Stretch or Latissimus Dorsi-SMR.

How many sets and reps of the One Arm Against Wall should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).