Alternating Against-Wall Arm Raise
Improve shoulder mobility & posture with alternating arm raises against a wall. A simple exercise for flexibility & upper body strength.
The Alternating Against-Wall Arm Raise mainly works the back, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Alternating Against-Wall Arm Raise Muscles Worked
Primary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
Alternating Against-Wall Arm Raise Variations and Alternatives
How to do the Alternating Against-Wall Arm Raise
Opposite Arm Raise against Wall
Starting Position:
Stand facing a wall with your feet shoulder-width apart.
Position yourself about an arm's length away from the wall.
Raise your arms straight above your head.
Hand and Arm Placement:
Keep your palms facing each other or slightly turned in.
Make sure your arms are straight but not locked at the elbows.
Body Positioning:
Engage your core muscles to maintain stability.
Keep your back straight and shoulders relaxed away from your ears.
Movement:
As you inhale, lift your right arm upward while lowering your left arm simultaneously.
Focus on keeping both arms extended throughout the movement.
Feel a stretch in your sides and upper body.
Reversing the Movement:
On the exhale, lower your right arm back down while raising your left arm up.
Continue to alternate arms in a controlled manner.
Repetitions:
Perform 8-12 repetitions on each side, maintaining steady breathing throughout.
Tips:
Keep your movements smooth and controlled to avoid straining your back.
If you're finding it difficult, try to reduce the range of motion or take breaks as needed.
Alternating Against-Wall Arm Raise FAQs
What muscles does the Alternating Against-Wall Arm Raise work?
The Alternating Against-Wall Arm Raise mainly works the back, with help from the traps and core. The main muscles are the latissimus dorsi and serratus anterior.
What equipment do you need for the Alternating Against-Wall Arm Raise?
None. The Alternating Against-Wall Arm Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Against-Wall Arm Raise variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, Bodyweight Wall-Supported Standing Around-The-World, Dumbbell Against-Wall Bent-Over Row and Exercise Ball Serratu Wall Slide.
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