Which muscles does the wall angel work?

The wall angel mainly works your shoulders and back. It also involves your traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wall angel in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wall Angel: how to do it and muscles worked

The wall angel mainly works your shoulders and back, with help from your traps. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Traps

How to do the wall angel

1
Stand with your back against a wall and your feet about 6 inches away from it. Press your lower back, head and upper back against the wall and bend your elbows to 90 degrees against it.
2
Slowly slide your arms up the wall until they are straight overhead, keeping your wrists, elbows and back in contact. Then slide them back down.
3
Move slowly, breathing steadily, for 8 to 12 reps. Keep your ribs down and your core lightly braced throughout.

Form tip: Keep your lower back and head against the wall. If your back arches or your arms lift off, reduce the range of motion.

Common questions

Which muscles does the wall angel work?: The wall angel mainly works your shoulders and back. It also involves your traps.
What equipment do I need for the wall angel?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wall angel in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.