One Arm Against Wall
The One Arm Against Wall isolates the Lats through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the Lats. It's an effective isolation exercise for building lats strength.
Is the One Arm Against Wall good for beginners?
Yes, the One Arm Against Wall is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the One Arm Against Wall?
The One Arm Against Wall requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.