Wall Leaning Bodyweight Rear Delt High Pull
Targets the rear deltoids and upper back with wall support for better form.
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Lean against a wall with a slight hinge if needed.
- Pull the elbows back and up in a high-pull motion focusing on the rear delts.
- Squeeze the shoulder blades together.
- Lower with control.
- Repeat for desired reps.
Coaching tips
Benefits
Targets the rear deltoids and upper back with wall support for better form.
Common mistakes
Avoid shrugging the shoulders up toward the ears.
Make it harder
Increase the pull height or add a pause.
Make it easier
Reduce the range of motion.
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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