Shoulders
Wall Angel
The Wall Angel is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 21%, serratus anterior 18% and lower traps 16%.
How to do it
- Stand with the back against a wall, feet about a foot in front of it and knees soft.
- Press the lower back, upper back and head lightly into the wall.
- Place the arms against the wall in a goalpost, elbows at shoulder height and bent 90 degrees.
- Slide the arms up the wall toward a Y, keeping the elbows and backs of the hands in contact, breathing out.
- Slide back down to the goalpost and repeat slowly for 30 to 45 seconds.
Tips
- Pull the elbows down toward the ribs on the way back.
- Use a shorter range rather than losing wall contact.
Common mistakes
- Arching the lower back off the wall.
- Letting the wrists or elbows come off the wall.
Muscles worked by the Wall Angel
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sliding the arms up a wall trains upward rotation of the shoulder blade. Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Wall Angel alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Wall Angel work?
Mainly the rotator cuff, serratus anterior and lower traps. The side delts, front delts and rear delts assist.
Is the Wall Angel good for beginners?
Yes. The Wall Angel is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wall Angel?
For example the Floor Slide, Scapular Wall Slide and Wall Slide. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.