How to do the Wall Angel
- Stand with your back, arms, and hands against the wall.
- Start with elbows bent 90 degrees at shoulder height.
- Slide your arms up until they are straight overhead.
- Slide back down, keeping your arms on the wall.
Full technique — 6 steps
- Stand with your back against a wall, heels close to its base, and your feet about hip-width apart.
- Raise your upper arms to shoulder height with elbows bent 90 degrees and the backs of your forearms against the wall.
- Keep your ribs down and your lower back close to the wall.
- Slide your arms up the wall until they are straight overhead, keeping your arms and hands on the wall.
- Slide your arms back down until your upper arms return to shoulder height.
- 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
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.
