Alternate Shoulder Flexion Back to Wall

Improve shoulder mobility and strength with this back-to-wall shoulder flexion exercise. Stand with your back flat, lift one arm, then alternate.

BeginnerShoulders Body weight

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Alternate Shoulder Flexion Back to Wall

Isolation

Shoulder - Transverse Flexion

Shoulders · Body weight

Intermediate

Compound

Dumbbell Alternate Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Roll Shoulder Back Rotation Lying on Floor

Shoulders · Roll

Beginner

Isolation

Shoulder - Flexion

Shoulders · Body weight

Intermediate

Description

This exercise involves standing back to the wall and alternately lifting each arm while keeping the back and arm straight. It helps to improve shoulder mobility and strength.

Save Alternate Shoulder Flexion Back to Wall to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Alternate Shoulder Flexion Back to Wall

01
Setup
Stand with your back flat against a wall, feet shoulder-width apart and heels about 6-12 inches away from the wall.
02
Setup
Ensure your head, upper back, and glutes are in contact with the wall, and slightly tuck your chin to maintain a neutral cervical spine.
03
Keeping your elbow straight and your back pressed firmly against the wall, slowly raise one arm directly in front of you, palm facing inward.
04
Lift your arm as high as possible without letting your lower back arch or your head come off the wall.
05
Slowly lower your arm back down to the starting position with control, maintaining wall contact throughout the movement.
06
Alternate arms, repeating the movement with the other arm while maintaining core engagement and consistent wall contact.
07
Repeat for the desired duration, focusing on smooth, controlled movements with each arm.

Tips

Maintain constant contact with the wall throughout the movement to ensure proper spinal alignment and prevent compensation from other body parts.
Focus on controlled, slow movements, especially during the eccentric (lowering) phase, to maximize muscle engagement and improve shoulder mobility.
Breathe deeply and exhale as you lift your arm, inhaling as you lower it, to help relax the shoulder and improve range of motion.
Keep your core gently braced to prevent your lower back from arching away from the wall as you raise your arm.

Common mistakes

Allowing the lower back to arch off the wall reduces the stretch and can be fixed by actively pressing your lumbar spine into the wall and engaging your core.
Bending the elbow during the lift shortens the lever arm and can be corrected by consciously keeping the arm straight and extended throughout the movement.
Lifting the head off the wall indicates poor posture and can be fixed by tucking the chin slightly and keeping the back of the head firmly against the wall.

In the Ellim app, Alternate Shoulder Flexion Back to Wall unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train alternate shoulder flexion back to wall?

Get Ellim — Free

Questions

Is Alternate Shoulder Flexion Back to Wall good for beginners?

Alternate Shoulder Flexion Back to Wall is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Alternate Shoulder Flexion Back to Wall?

You need Body weight to perform Alternate Shoulder Flexion Back to Wall. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Alternate Shoulder Flexion Back to Wall?

Maintain constant contact with the wall throughout the movement to ensure proper spinal alignment and prevent compensation from other body parts. Focus on controlled, slow movements, especially during the eccentric (lowering) phase, to maximize muscle engagement and improve shoulder mobility. Breathe deeply and exhale as you lift your arm, inhaling as you lower it, to help relax the shoulder and improve range of motion. Keep your core gently braced to prevent your lower back from arching away from the wall as you raise your arm.

What are common mistakes when doing Alternate Shoulder Flexion Back to Wall?

Allowing the lower back to arch off the wall reduces the stretch and can be fixed by actively pressing your lumbar spine into the wall and engaging your core. Bending the elbow during the lift shortens the lever arm and can be corrected by consciously keeping the arm straight and extended throughout the movement. Lifting the head off the wall indicates poor posture and can be fixed by tucking the chin slightly and keeping the back of the head firmly against the wall.