One Arm Against Wall
Built around pure bodyweight leverage, One Arm Against Wall fits between vertical and horizontal pulls and builds control through the whole range.
How to do One Arm Against Wall
- Stand facing a wall with your feet shoulder-width apart.
- Extend one arm straight out in front of you and place your palm against the wall.
- Engage your core and lean your body forward, keeping your arm straight and your back flat.
- Slowly push against the wall with your palm, activating your lat muscles.
- Hold the position for a few seconds, then release and repeat with the other arm.
One Arm Against Wall Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common One Arm Against Wall Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than One Arm Against Wall
Swap One Arm Against Wall For
One Arm Against Wall — Frequently Asked Questions
How do you do the One Arm Against Wall?
Stand facing a wall with your feet shoulder-width apart. Extend one arm straight out in front of you and place your palm against the wall. Engage your core and lean your body forward, keeping your arm straight and your back flat. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the One Arm Against Wall work?
The One Arm Against Wall primarily targets the lats. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the One Arm Against Wall should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the One Arm Against Wall good for beginners?
Not usually. The One Arm Against Wall is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the One Arm Against Wall?
Try the Cable Lateral Pulldown (with Rope Attachment), Band Underhand Pulldown or the Lever Assisted Chin-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
