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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.

Beginner
Isolation
Push
1 min per set30s rest
Shoulders
Body weight

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Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.

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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.

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How to Do Alternate Shoulder Flexion Back to Wall

  1. 1
    Setup

    Stand with your back flat against a wall, feet shoulder-width apart and heels about 6-12 inches away from the wall.

  2. 2
    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.

  3. 3

    Keeping your elbow straight and your back pressed firmly against the wall, slowly raise one arm directly in front of you, palm facing inward.

  4. 4

    Lift your arm as high as possible without letting your lower back arch or your head come off the wall.

  5. 5

    Slowly lower your arm back down to the starting position with control, maintaining wall contact throughout the movement.

  6. 6

    Alternate arms, repeating the movement with the other arm while maintaining core engagement and consistent wall contact.

  7. 7

    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.

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Frequently Asked 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.

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