Purpose
Improve relaxed control and gradually expand overhead range
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When
- Before climbing sessions
- As part of a shoulder activation sequence
- On rest days for control work
Starting position
- Back and forearms lightly touching the wall
- Lower back in contact with the wall (no arching)
- Knees slightly bent
- Pelvis slightly tucked
- Ribs down
- Shoulders relaxed
- Arms bent and raised within a comfortable range
Execution
- Slowly raise the arms upward
- Stop before tension appears or the lower back loses contact
- Hold briefly while breathing calmly
- Lower the arms with control
Key cues
- Neck and upper traps relaxed
- Lower back stays in contact with the wall
- Do not press into the wall
- Movement remains slow and controlled
Dosage
- 2–3 sets × 5–6 reps
- Slow tempo
- RPE ~2–3/10
Important
- This is a range-building exercise
- If needed, step further away from the wall and bend the knees more
- If the forearms cannot reach the wall, hold the end range and relax into it
- Range will gradually expand over time
- Do not compensate by arching the lower back