One Arm Against Wall

One Arm Against Wall is a flexibility - supported side-back lengthening exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Teres major, Long head of triceps brachii
Exercise type: Flexibility - supported side-back lengthening

Exercise technique

Support
Stand beside a wall or doorframe.
Arm
Place your bent forearm against the surface beside and above your head.
Distance
Step slightly back to establish a comfortable angle between your arm and torso.
Pelvis
Soften your knees and move your hips backward and slightly outward.
Direction
Move your torso toward the supporting arm under control to lengthen the side of your back.
Hold
Breathe into the lat stretch without pinching the front of the shoulder.
Exit
Move your torso closer to the support to reduce the load, lower your arm and switch sides.

Key technique points

Choose a comfortable elbow height.
Do not squeeze your shoulder toward your ear.
Create a small amount of distance through the hips.
Do not arch your lower back.
Look for the stretch along the side of your back.
Keep pressure against the wall light.

Common mistakes

Unsuitable shoulder angle

Do not place your arm far above your comfortable limit.

Loading the shoulder

Do not suddenly drop your body weight onto one elbow.

Bending through the lower back

Do not create a sharp lower-back curve instead of lengthening the side of your back.

Rotating the chest

Do not twist uncontrollably around the arm.

Slipping on the support

Do not increase the stretch on a smooth surface where your forearm may slip.

Increasing the pull

Do not move too far from the wall and force your shoulder into a hanging load.

Frequently asked questions