Beginner 32 min

Hang Chin Core Tracks

Calories

207 kcal

Equipment

Pull-Up Bar

Intensity

—

Focus

Side Delts, Forearms, Biceps, Obliques, Hip Flexors

Workout Exercises

Wall-Supported Lateral Raise

6 min

Bodyweight Side Delts

Description

A classic side-delt-focused shoulder raise variation using only your bodyweight and a wall for resistance. You press the back of your hands into the wall and slide upward to create continuous tension through the side delts without external weights.

How to perform

Step 1

Stand tall facing a wall with your feet about hip-width apart and your core lightly braced. Place the backs of your hands against the wall with your arms slightly out to the sides and elbows straight. Keep your shoulders down and away from your ears as you create firm pressure into the wall.
Step 2

Raise your straight arms up the wall until they’re level with your shoulders, keeping the backs of your hands pressed into the wall the whole time. Push outward into the wall as if you’re trying to spread it apart, and keep your neck long. Hold the tension briefly without letting your ribs flare or your shoulders shrug.
Step 3

Lower your straight arms back down the wall to the starting height while maintaining pressure with the backs of your hands. Keep your torso still and your shoulders set down as you control the descent. Reset your tension and prepare for the next repetition.