Wall Angel

Lower TrapsBodyweight

Wall angels activate and strengthen your lower traps, which are essential for solid posture and shoulder health. This move teaches proper scapular control.

How to do it

1Stand with your back against a wall—heels, glutes, upper back, and head firmly pressed against the surface.

2Tuck your pelvis slightly to press your lower back flat against the wall, removing any lumbar arch.

3Raise your arms to 90 degrees in a 'W' shape, pressing your elbows and the backs of your hands against the wall.

4Slowly slide your arms overhead along the wall, keeping your elbows, wrists, and hands in contact with the surface as high as you can.

5Pause for a second at the top, then slowly slide back down to the starting position under control.

6Focus on flawless motion quality over high rep counts.

Common mistakes

Arching your lower back or pulling your head off the wall: this happens when you reach higher than your shoulder mobility allows.

Elbows or hands lifting off the wall: keep contact with the wall even if it means reducing your range of motion.

Shrugging shoulders up to your ears: keep your shoulders packed down, engaging your lower traps rather than upper traps.

Moving too fast: perform every rep slowly and deliberately to force the upper back muscles to work.

Breathing

Breathe smoothly. Inhale as you set up or lower your arms, and exhale through your mouth as you slide your arms up the wall.

Make it harder or easier

If you struggle to keep your back flat, step your feet 4 to 6 inches away from the wall to make the position easier.

To make it harder: slow down your sliding tempo and hold the top overhead position for 2 to 3 seconds.

Once mastered, try doing angels standing free in the open room while maintaining the exact same shoulder blade awareness.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.