Alternating Against-Wall Shoulder Flexion
Improve shoulder mobility & posture! Controlled arm raises against the wall for a great stretch.
The Alternating Against-Wall Shoulder Flexion mainly works the shoulders and chest, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Alternating Against-Wall Shoulder Flexion Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Alternating Against-Wall Shoulder Flexion Variations and Alternatives
How to do the Alternating Against-Wall Shoulder Flexion
Positioning:
Stand with your back against a wall. Your feet should be shoulder-width apart and slightly away from the wall for balance.
Position your arms at your sides, relaxed, with your palms facing your thighs.
Movement:
Keep your head, shoulders, and lower back pressed against the wall throughout the exercise to maintain proper posture.
Raise your right arm straight up overhead in a 'Y' position, keeping your elbow straight. Your thumb should point up to the ceiling.
Hold the position for a moment at the top and ensure your shoulder remains relaxed and away from your ear.
Slowly lower your right arm back to the starting position.
Repeat the movement with your left arm.
Alternate between raising your right and left arms for the desired number of repetitions.
Tips:
Focus on controlled movements to prevent any swinging.
Keep your core engaged to help maintain balance.
If you feel any discomfort in your shoulders, reduce your range of motion or stop the exercise.
Alternating Against-Wall Shoulder Flexion FAQs
What muscles does the Alternating Against-Wall Shoulder Flexion work?
The Alternating Against-Wall Shoulder Flexion mainly works the shoulders and chest, with help from the back and traps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Alternating Against-Wall Shoulder Flexion?
None. The Alternating Against-Wall Shoulder Flexion is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Against-Wall Shoulder Flexion go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Against-Wall Shoulder Flexion variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Around-The-World, Towel Lateral Raise, Alternating Against-Wall Arm Raise and Wall-Supported Standing Angel.
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