How to do the Wall Angel
Primary: Upper Back, Rear Delts · also works Traps, Core, Chest. Also called: wall slide, scapular wall slide.
Step by step
- 1
Stand with your back against a wall and your feet about 15 cm away from it.
- 2
Press your lower back, upper back, and head gently into the wall.
- 3
Bend your elbows to 90 degrees and place the backs of your arms and hands against the wall in a goalpost shape.
- 4
Slide your arms up the wall as far as you can while keeping your arms and back in contact.
- 5
Slide back down to the start slowly.
Coaching cues
- Keep your ribs down; do not arch to cheat
- Move slowly and only as far as contact allows
- Breathe out as you slide up
Common mistakes
- Arching the lower back off the wall
- Letting the elbows or wrists come away from the wall
- Shrugging the shoulders
Sets, reps and where it fits
Muscle
3–4 × 8–12 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 8–12 sec
rest 45–60 s
Wall Angel alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wall Angel work?
Primary: Upper Back, Rear Delts. Secondary: Upper Back, Rear Delts, Traps, Core, Chest
How many sets and reps of Wall Angel should I do?
Hold or work for 8–12 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Wall Angel?
Same movement pattern, different equipment: Band Pull-Apart, Thoracic Extension, Doorway Chest Stretch, Face Pull, 90/90 Hip Stretch, Cat-Cow.
Is the Wall Angel good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.