# Wall Supported Around the World

A standing shoulder mobility drill with your back against a wall. Your straight arms sweep out to the sides and overhead in a wide arc and back down, taking the shoulders and upper back through their full overhead range.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-standing-around-world-wall-supported/video/male.mp4
- HTML: https://seto.fit/exercises/wall-supported-around-the-world/

## Muscles worked

- Shoulders: 6/10
- Traps: 5/10
- Rhomboids: 4/10
- Serratus anterior: 4/10
- Upper chest: 3/10
- Rotator Cuff: 3/10

## How to do the Wall Supported Around the World

1. Stand with your back against a wall, arms at your sides, palms forward.
2. Sweep your straight arms out to the sides and up overhead.
3. Lower them back down along the same wide arc to your sides.

### Full technique — 6 steps

1. Stand with your back against a wall and your feet about hip-width apart.
2. Let your arms hang slightly out from your sides with elbows straight and palms facing forward.
3. Keep your ribs in line with your pelvis so your lower back stays close to the wall.
4. Sweep your straight arms out to the sides and up until they are overhead.
5. Reach as high as you can without shrugging your shoulders toward your ears.
6. Lower your arms back down along the same wide arc to your sides.

## Common mistakes

- Shrugging shoulders toward ears
- Bending elbows during the sweep
- Arching the lower back
- Lower back leaving the wall
- Swinging the arms with momentum

## Form cues

- Move from the shoulders
- Keep ribs down
- Keep arms long
- Stay against the wall

## How much to do

- **Strength**: 1–2 sets of 6–8 reps · rest 30 s · 6 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, lift 2 s
- **Endurance**: 1–2 sets of 10–12 reps · rest 30 s · 5–6 reps in reserve · lower 2 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 Supported Around the World work?

Primary: Shoulders 6/10, Traps 5/10. Also works: Rhomboids 4/10, Serratus anterior 4/10, Upper chest 3/10, Rotator Cuff 3/10.

### When should I do the Wall Supported Around the World 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 Supported Around the World?

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

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

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