Wall Slide

Beginner

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A bodyweight exercise using a wall that targets the upper back, shoulders, and serratus anterior to improve shoulder mobility, scapular stability, and posture; commonly used in warmups, rehab, and for correcting rounded shoulders.

About Exercise

Equipment

Body Weight

Difficulty

1/5 • Beginner

Primary Muscle Groups

Traps

Secondary Muscles

Abs

Popularity Score

Goals

Mobility

Stability

Rehab

Training Style

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Traps

8/10

Lower Traps, Mid Traps

Shoulders

7/10

Rear Delts, Medial Delts

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

5-15 reps

Rest Between Sets

30-60 seconds

How to Perform

Stand with your back, head, and buttocks against a flat wall, feet shoulder-width apart and 6-12 inches from the wall. Bend knees slightly and position arms in a goalpost shape with elbows, wrists, and backs of hands pressing into the wall at shoulder height.

Inhale to prepare.
Exhale as you slowly slide arms upward along the wall, extending elbows while keeping full contact.
Pause briefly at the top position where arms are overhead without arching your back.
Inhale as you control the slide back down to the goalpost position.
Maintain constant wall contact throughout.

Coaching Tips

Form Cues

Keep ribs down.
Shoulder blades slide up.
Maintain wall contact.
Core engaged.
Head neutral.

Breathing

Inhale during the preparation and upward slide; exhale on the downward slide while bracing your core.

Tempo

2-1-2

Range of Motion

Start from elbows bent at 90 degrees parallel to the floor; slide up to full arm extension overhead or until back begins to arch, whichever comes first, then return to start.