One Arm Against Wall
How to do the One Arm Against Wall with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
,
Bodyweight
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.
Log it, see it on your body.
Every One Arm Against Wall set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One Arm Against Wall fits
The One Arm Against Wall shows up in training built around a specific goal. See how it fits:
More lats exercises
One Arm Against Wall: common questions
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily works the Lats.
Is the One Arm Against Wall suitable for beginners?
Yes. The One Arm Against Wall is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One Arm Against Wall?
None. The One Arm Against Wall is a bodyweight exercise, so you can do it without any equipment.
Is the One Arm Against Wall a compound or isolation exercise?
The One Arm Against Wall is an isolation exercise, it targets the lats through a single joint, which makes it useful for focused, targeted work.
How do I do the One Arm Against Wall with correct form?
From a standing position, place a bent arm against a wall or doorway. Follow the full step-by-step above for the complete movement.
Log your One Arm Against Wall sets, free.
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