One Arm Against Wall

One Arm Against Wall is a beginner-level isolation in the stretching category that primarily works the lats.

How to do it

1. 1From a standing position, place a bent arm against a wall or doorway.
2. 2Slowly lean toward your arm until you feel a stretch in your lats.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.