Mobility
Wall Angel
The wall angel is a controlled arm raise performed with your back against a wall. It practices shoulder mobility and upper-back control as you move your arms overhead.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your back to a wall, feet hip-width apart and slightly forward.
- Rest your upper back against the wall with a small, natural gap behind your lower back.
- Raise your arms out to your sides with elbows bent about 90 degrees, near shoulder height.
- Turn your palms forward so the backs of your hands face the wall.
- Slide your arms upward as far as you comfortably can.
- Lower your arms back to the starting height to finish the repetition.
Form cues
- Keep your neck long.
- Let your shoulder blades rotate upward.
- Move slowly in both directions.
Common mistakes
- Arching your lower backShorten the upward reach so your lower ribs stay stacked over your pelvis.
- Bending your wrists backwardKeep your hands aligned with your forearms rather than bending your wrists to reach the wall.
Safety
Forcing your arms overhead or pressing them hard against the wall can irritate your shoulders, especially when your available range is limited.
- Allow your hands or forearms to lift away from the wall rather than forcing contact.
- Begin with a smaller range for the first few repetitions.
- Stop if you feel joint pain, tingling, or numbness.
If you have a recent shoulder injury or persistent pain with overhead movement, ask a physiotherapist or doctor before using this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- No rest timer
Use this as gentle mobility practice rather than working to fatigue.