Back · Bodyweight
Wall Angels
How to do the wall angels, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with back against a wall, move arms through a wide range of motion in a "snow angel" pattern, focusing on shoulder mobility.
- 1Feel your shoulders and upper back working as you slide your arms up and down the wall
- 2Keep your lower back and head against the wall to engage your postural muscles
- 3Squeeze your shoulder blades downward as you reach overhead
Common mistakes
- Avoid arching your lower back or letting your ribs flare
- Don't let your hands or elbows lose contact with the wall
- Avoid forcing the range if your shoulders are tight; move within comfort
Muscles worked
The wall angels works the lower traps, mid traps, and rear delts.
- Lower TrapsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Front DeltsMinor
Kovo programs the wall angels 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 April 2026.