Wall Angels

Daniel Flefil

Workout Type:

Pull

Difficulty Level:

Beginner

Equipment needed:

Wall

How To Do Wall Angels

Wall Angels are a great exercise for improving shoulder mobility and posture. This exercise involves moving your arms up and down against a wall while maintaining contact with your back, helping to strengthen the muscles around the shoulder blades.

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Step-by-Step Guide to Properly Execute Wall Angels

Starting Position

Stand with your back against a wall, feet about 6 inches away from the base. Ensure your head, upper back, and tailbone are touching the wall. Your arms should be bent at 90 degrees, with your elbows at shoulder height and the backs of your hands against the wall.

First Movement

Slowly slide your arms upward while keeping your elbows and hands in contact with the wall. Focus on maintaining a neutral spine and not arching your back. Move your arms as high as you can without losing contact.

Return Movement

After reaching the top position, slowly slide your arms back down to the starting position, ensuring that your elbows and hands remain in contact with the wall throughout the movement.

Tips for Proper Form

Keep your core engaged to support your lower back. If you feel any discomfort in your shoulders, reduce the range of motion. Focus on smooth, controlled movements rather than speed.

Wall Angels Workout Plan for All Levels

When to Do Wall Angels: Wall Angels are best used as a mobility and posture primer at the start of your workout or during a warm-up. They activate your upper back, open your shoulders, and improve posture—especially helpful before upper-body strength training. You can also use them on rest days for active recovery or after long periods of sitting.

Beginner ▶

Do: 2 sets of 8–10 reps

Rest: 60 seconds between sets

Frequency: 2–3 times per week

Intermediate ▶

Do: 3 sets of 10–12 reps

Rest: 60 seconds between sets

Frequency: 3–4 times per week

Advanced ▶

Do: 4 sets of 12–15 reps

Rest: 60 seconds between sets

Frequency: 4–5 times per week

What Are The Benefits Of Wall Angels

Improves shoulder mobility
Strengthens upper back muscles
Enhances posture
Increases flexibility in the shoulder joint
Helps prevent shoulder injuries

Common Mistakes to Avoid

Not keeping the back against the wall - Ensure your head, upper back, and tailbone remain in contact.
Arching the lower back - Keep your core engaged to maintain a neutral spine.
Moving too quickly - Focus on slow, controlled movements for better results.
Lifting arms too high without control - Only raise your arms as high as you can while maintaining contact with the wall.

Similar Exercises To Try For Your Workout.

These exercises are great for improving shoulder mobility, posture, and upper back strength—perfect for warm-ups, cooldowns, or injury prevention:

Shoulder Dislocates
Using a resistance band, broomstick, or towel, rotate your arms overhead and behind you in a wide grip. Helps open up the shoulders and increase flexibility.
Scapular Wall Slides
Stand with your back against a wall, arms in a goalpost shape. Slide your arms up and down the wall while keeping contact. Strengthens the muscles that control shoulder movement and posture.
Face Pulls
Using a resistance band or cable, pull toward your face with elbows high and wide. This targets the rear delts and upper back, helping improve posture and shoulder stability.
T-Pulls
With light resistance bands or bodyweight, extend your arms straight out to the sides like a “T” and squeeze your shoulder blades together. Builds upper back strength and shoulder control.
Y-T-W Raises
Lie face down on the floor or a bench and raise your arms into Y, T, and W shapes. Activates and strengthens the smaller stabilizer muscles in the shoulders and upper back.

FAQ About Wall Angels

What are the benefits of doing Wall Angels?

Wall Angels help improve your shoulder mobility and posture. They stretch and strengthen the muscles in your upper back and shoulders. This exercise can reduce tension and pain in your neck and back. It also helps you become more aware of your body alignment, which is important for overall movement and fitness. Doing Wall Angels regularly can lead to better performance in other exercises.

How do you do Wall Angels correctly?

To do Wall Angels, stand with your back against a wall. Your feet should be a few inches away from the wall. Press your lower back, shoulders, and head against the wall. Raise your arms to form a "W" shape, keeping them in contact with the wall. Slowly slide your arms up to form a "Y" shape, then back down to the "W." Keep your movements smooth and controlled. Focus on maintaining contact with the wall throughout.

How often should you practice Wall Angels for the best results?

To get the best results from Wall Angels, practice them 3 to 4 times a week. Start with 2 to 3 sets of 8 to 12 repetitions each time. Make sure to focus on your form and control. Consistency is key, so try to fit them into your routine regularly. This will help improve your shoulder mobility and posture over time.

What common mistakes should you avoid when doing Wall Angels?

When doing Wall Angels, avoid these common mistakes: 1. Arching your back: Keep your lower back flat against the wall.2. Raising your shoulders: Keep your shoulders relaxed and down.3. Not using full range: Move your arms all the way up and down without losing contact with the wall.4. Rushing: Go slow to maintain control and form. Focus on your movements to get the most benefit.