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W Pose Against Wall

Step by step instructions, muscle activation and variants for the W Pose Against Wall.

EasyFront shouldersUpper chest

About this exercise

A wall-supported shoulder and chest mobility exercise where the arms are placed in a "W" shape — elbows bent at roughly 90 degrees and raised to shoulder height — and then slowly slid upward against the wall. It opens the anterior shoulder capsule, stretches the chest, and encourages thoracic extension.

How to Perform

  • Stand with your back flat against a wall, feet a few centimetres away from the base
  • Press your lower back, upper back, and head against the wall
  • Raise your arms to form a W shape: elbows at shoulder height, bent to 90 degrees, palms facing forward
  • Ensure your elbows and wrists maintain contact with the wall throughout
  • Slowly slide your arms upward toward a Y position, keeping everything in contact with the wall
  • Lower back to the W position in a controlled manner
  • Repeat for the prescribed number of repetitions or hold the top position for time

Muscle Activation

Primary
Front shouldersUpper chest
Secondary
Rear shouldersTrapezius

About the W Pose Against Wall

The W Pose Against 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.

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