Wall Angel
Standing with the back against a wall, the arms slide up and down in a snow-angel motion to train shoulder blade control and overhead reach.
Primary muscles
- Traps (Trapezius)
- Rhomboids
Secondary muscles
- Rotator Cuff
- Serratus Anterior
- Rear Delts
- Sets
- 2
- Reps
- 8–12
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with your back, head and hips against a wall, feet a few inches forward, arms in a goalpost position against the wall.
Flatten your lower back gently toward the wall by bracing your trunk.
Slide your arms up the wall as far as you can while keeping contact.
Pause, then slide back down to the goalpost position, drawing the shoulder blades down.
Repeat for the prescribed reps.
Breathing: Exhale as the arms slide up and inhale as they come down.
Coaching tips
Ribs down, back flat
Keep wrists and elbows near the wall
Pull the elbows down into the back pockets
Common mistakes
Arching the lower back to reach higher
Letting the head jut forward
Shrugging the shoulders
Safety notes
Only go as high as you can with control and no shoulder pinching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.