Leaning Against the Wall Single Arm High Pull
Builds shoulder and upper-back strength with wall support for better control.
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: shoulders & upper back. Secondary: traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Lean against a wall with one side of the body.
- Pull the free arm upward in a high-pull motion, leading with the elbow.
- Squeeze the shoulder blade at the top.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Builds shoulder and upper-back strength with wall support for better control.
Common mistakes
Avoid shrugging excessively or using momentum.
Make it harder
Add light resistance or increase speed under control.
Make it easier
Reduce the height of the pull.
Breathing
Exhale as you pull, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.