Step by step instructions, muscle activation and variants for the Standing Single Arm Circle on a Wall.
The standing single arm circle on a wall is a shoulder and upper back mobility drill performed by placing one hand on a wall and slowly circling the raised arm to open the thoracic spine and shoulder joint. It targets the rear deltoid, upper back, and surrounding rotator cuff musculature.
The Standing Single Arm Circle on a Wall is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
