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Wall Angels

Slow arm slides up and down a wall. Looks like nothing and feels like a lot, especially if you sit at a desk all day.

Level Beginner
Equipment A wall
Sets and reps 3 sets x 10-12
Works on Shoulders, upper back

How to do it

  1. Stand with your back, head and hips touching a wall, feet a step forward.
  2. Put your arms up against the wall bent at ninety degrees, like a goalpost.
  3. Slide the arms up until they are almost straight, keeping the wrists on the wall.
  4. Slide back down slowly until the elbows are level with the ribs.

Common mistakes

  • × Letting the lower back arch away from the wall.
  • × Letting the wrists or elbows peel off the wall - go a shorter distance instead.
  • × Rushing - this is meant to be slow.
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One thing that matters

If your arms will not stay flat, that is exactly why you should do this one. It gets better in a fortnight.

How much

Sets and reps for Wall Angels

Where you are Aim for
Just starting 3 sets x 6
The standard 3 sets x 10-12
Once it is easy 3 sets x 15, slower
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Breathing

Slow and even. Breathe out as the arms go up, in as they come down.

Too hard, or too easy?

Where this sits

You are here Wall Angels 3 sets x 10-12

Beginner · A wall

Harder → Pike Push Ups 3 sets x 8-12

Move up when wall angels stops being a challenge.
Questions

Wall Angels, answered

What are wall angels for?

Shoulder mobility and upper back posture. They are the direct antidote to sitting hunched at a desk, and they are the movement most likely to make overhead work feel easier.

My arms will not stay on the wall. Is that bad?

It is normal and it is the point - it shows how tight the shoulders and upper back are. Move only as far as contact allows, and the range grows within a couple of weeks.

How often can I do these?

Daily. There is no real muscle damage to recover from, and frequent short sessions do more for mobility than one long one.

One exercise is never the whole story

Which day to do Wall Angels, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Arms

You can also try

🦾 Beginner

Triceps Dips

Triceps, shoulders

Targets the back of your arms. All you need is a chair.

3 sets x 10-15 →
🦾 Intermediate

Pike Push Ups

Shoulders, triceps

The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.

3 sets x 8-12 →
🦾 Beginner

Arm Circles

Shoulders

Doubles as a warm up, but hold it long enough and your shoulders will be burning.

2 sets x 30 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.