Wall Slide
Mobility · shoulders · beginner
How to do it
Stand with your back to a wall and place the forearms flat against it in a goalpost position, then slide them up the wall as high as you can while keeping the wrists, elbows and lower back in contact.
Muscles worked
Primary: shoulders · Also works: serratus anterior, rotator cuff, traps
Equipment
No equipment
Common mistakes
- Arching the lower back off the wall to gain extra height with the arms
- Letting the elbows peel off the wall as the hands go up
- Shrugging the shoulders to the ears rather than letting the shoulder blades rotate upward
Variations
- Wall slide with a band around the wrists
- Wall slide from a half-kneeling position
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Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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