How to do the Wall Supported Around the World
- Stand with your back against a wall, arms at your sides, palms forward.
- Sweep your straight arms out to the sides and up overhead.
- Lower them back down along the same wide arc to your sides.
Full technique — 6 steps
- Stand with your back against a wall and your feet about hip-width apart.
- Let your arms hang slightly out from your sides with elbows straight and palms facing forward.
- Keep your ribs in line with your pelvis so your lower back stays close to the wall.
- Sweep your straight arms out to the sides and up until they are overhead.
- Reach as high as you can without shrugging your shoulders toward your ears.
- 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
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.
