Standing Shoulder Wall Rotation
The Standing Shoulder Wall Rotation mainly works the shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Shoulder Wall Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Standing Shoulder Wall Rotation
Stand with your back flat against a wall, keeping your head, upper back, and lower back touching the surface.
Raise your arms to the sides at shoulder height, bending your elbows at a ninety-degree angle so the backs of your hands and forearms press toward the wall.
Inhale deeply, then slowly slide your hands upward along the wall as high as you comfortably can without letting your lower back arch away from the surface.
Pause briefly at the top of the movement while maintaining contact with the wall.
Exhale as you slowly lower your arms back down to the starting position in a controlled motion.
Standing Shoulder Wall Rotation FAQs
What muscles does the Standing Shoulder Wall Rotation work?
The Standing Shoulder Wall Rotation mainly works the shoulders, with help from the traps. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Standing Shoulder Wall Rotation?
None. The Standing Shoulder Wall Rotation is a bodyweight exercise, so you can do it anywhere.
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