Wall Angel
Improve posture and shoulder mobility! The Wall Angel exercise helps open your chest and strengthen back muscles. Try it today.
The Wall Angel mainly works the shoulders, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Wall Angel Muscles Worked
Primary
Front Shoulder (anterior deltoid); Small Rotator (teres minor)
Secondary
Triceps (triceps brachii); Deep Core (transverse abdominis)
How to do the Wall Angel
Stand with your back flat against a wall and feet shoulder-width apart, a few inches away from the wall.
Raise your arms to shoulder height and bend your elbows to 90 degrees, so that your upper arms are parallel to the floor, and your forearms are perpendicular to the floor.
Press your elbows, wrists, and the back of your hands against the wall.
Engaging your scapular muscles, slide your arms upward while keeping contact with the wall. Be sure to keep your ribs down and do not arch your lower back.
Slide your arms up as far as you can while maintaining contact with the wall and without shrugging your shoulders.
Pause briefly at the top of the movement, maintaining the 'wall press' with your arms.
Slide your arms back down the wall to the starting position while keeping the contact and control.
Repeat for the desired number of repetitions and sets, typically 10-15 repetitions for 2-3 sets.
Notes: This exercise is aimed at improving the range of motion and stability of the shoulder blades (scapulae). It can be particularly helpful for individuals with poor scapular mobility or those looking to increase shoulder stability. Make sure to move slowly and with control, focusing on the movement of the shoulder blades as they glide along the rib cage.
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Wall Angel FAQs
What muscles does the Wall Angel work?
The Wall Angel mainly works the shoulders, with help from the triceps and core. The main muscles are the anterior deltoid and teres minor.
What equipment do you need for the Wall Angel?
None. The Wall Angel is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wall Angel go on?
It belongs on push day in a push/pull/legs routine.
What are some Wall Angel variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, Bodyweight Wall-Supported Standing Around-The-World, Exercise Ball Serratu Wall Slide and Foam-Roll Serratu Wall Slide.
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