Back · Bodyweight
W Pose Against Wall
How to do the w pose against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand with your back flat against a wall and press your lower back, head, and arms into it. Bend your elbows and bring your arms into a W shape with the backs of your hands and forearms touching the wall, then squeeze your shoulder blades down and together to keep contact throughout.
- 1Your shoulder blades pulling down and together
- 2The mid-back and rear delts working to keep your arms on the wall
- 3A long spine with ribs stacked over hips
Common mistakes
- Don't let your lower back arch off the wall
- Avoid shrugging your shoulders toward your ears
- Don't let your wrists or elbows peel away from the wall
Muscles worked
The w pose against wall mainly works the mid traps, with the lower traps, rear delts, and external rotators assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- External RotatorsSupport
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the w pose against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.