One Arm Against Wall
How to do the One Arm Against Wall
- 1
From a standing position, place a bent arm against a wall or doorway.
- 2
Slowly lean toward your arm until you feel a stretch in your lats.
How to program the One Arm Against Wall
Sets and reps
As an isolation movement, the One Arm Against Wall is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One Arm Against Wall is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the Lats.
What equipment do I need for the One Arm Against Wall?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the One Arm Against Wall should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
