Step by step instructions, muscle activation and variants for the W Pose Against Wall.
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.
Common mistakes content is coming soon.
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.