Wall Leaning Bent Over Bodyweight Rotator Raise
Strengthens the rotator cuff and improves shoulder health with wall support.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rotator cuff & rear delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Lean against a wall in a slight bent-over position.
- Raise the arm in an external-rotation or rotator-focused pattern.
- Keep the elbow close to the body.
- Lower with control.
- Repeat for desired reps on each side.
Coaching tips
Benefits
Strengthens the rotator cuff and improves shoulder health with wall support.
Common mistakes
Avoid using momentum or letting the elbow drift.
Make it harder
Add a very light weight or slow the tempo.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Neck Extension with Weight
Intermediate · 4 sets × 12-15 repsMedicine Ball Over Head Toss
Intermediate · 5 sets × 8-10 repsSingle Dumbbell High Pull
Intermediate · 4 sets × 20 repsStanding Rear Delt Warmup Stretch
Beginner · 30 secondsDouble Dumbbell Lift and Press
Intermediate · 3 sets × 8-10 repsLeaning Against the Wall Single Arm High Pull
Beginner · 3 sets × 10-12 each sideGeneral 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.