Wall Angel

Technique

The wall angel is done standing with your back against a wall, sliding the arms up and down while keeping the forearms and the back of the hands in contact with the wall. It trains the lower traps and rear shoulders and improves overhead shoulder and upper-back mobility, which makes it a common warm-up before pressing.

Steps

1. Stand with heels about 10 cm from a wall and press your lower back, upper back and head against it
2. Raise your arms to a goalpost shape with elbows at shoulder height and forearms against the wall
3. Slowly slide the arms up overhead while keeping elbows, wrists and back of the hands on the wall
4. Slide back down to the goalpost position, pulling the shoulder blades down

Common mistakes

• Arching the lower back away from the wall to get the arms higher
• Letting the wrists or elbows come off the wall

Variations

• Floor angel lying on your back
• Wall slide with a foam roller

FAQ