# Wall Angel

A standing shoulder mobility drill with your back and arms against a wall, sliding the arms from bent at shoulder height to straight overhead. Trains overhead range and control of the shoulder blades, and is used in warm-ups before pressing.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-standing-military-press-wall-supported/video/male.mp4
- HTML: https://seto.fit/exercises/wall-angel/

## Muscles worked

- Traps: 7/10
- Serratus anterior: 7/10
- Rhomboids: 5/10
- Rotator Cuff: 5/10
- Side delts: 4/10
- Rear delts: 4/10

## How to do the Wall Angel

1. Stand with your back, arms, and hands against the wall.
2. Start with elbows bent 90 degrees at shoulder height.
3. Slide your arms up until they are straight overhead.
4. Slide back down, keeping your arms on the wall.

### Full technique — 6 steps

1. Stand with your back against a wall, heels close to its base, and your feet about hip-width apart.
2. Raise your upper arms to shoulder height with elbows bent 90 degrees and the backs of your forearms against the wall.
3. Keep your ribs down and your lower back close to the wall.
4. Slide your arms up the wall until they are straight overhead, keeping your arms and hands on the wall.
5. Slide your arms back down until your upper arms return to shoulder height.
6. Repeat at a slow, steady pace without letting your back arch away from the wall.

## Common mistakes

- Arching the lower back
- Hands lifting off the wall
- Shrugging shoulders toward ears
- Jutting chin forward

## Form cues

- Keep ribs down
- Arms stay on wall
- Keep shoulders down
- Move slowly

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 2 sets of 12–15 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Wall Angel work?

Primary: Traps 7/10, Serratus anterior 7/10. Also works: Rhomboids 5/10, Rotator Cuff 5/10, Side delts 4/10, Rear delts 4/10.

### When should I do the Wall Angel in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Wall Angel?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–12 reps, rest 30 s, 6 reps in reserve. Endurance: 2 sets of 12–15 reps, rest 30 s, 5–6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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