Wall Slide
Wall Slide is a shoulder control – upward rotation exercise involving Serratus anterior, Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Serratus anterior, Trapezius
- Secondary muscles
- Rotator cuff
- Exercise type
- Shoulder control – upward rotation
Exercise technique
- Distance
Face the wall and place your feet a short step back.
- Contact
Place your forearms on the wall with your elbows shoulder-width apart.
- Torso
Stack your ribs above your pelvis without overarching your lower back.
- Slide
Apply light pressure to the wall and slide your forearms upward.
- Shoulder blades
Allow your shoulder blades to rotate outward and upward as your arms rise.
- Upper limit
Stop at the height you can reach without arching your lower back.
- Lower
Maintain forearm contact as you return to the starting height.
Key technique points
- Push lightly against the wall.
- Do not force your elbows together.
- Do not jut your neck forward.
- Allow your shoulders to rise naturally.
- Choose the movement range according to your torso control.
- Maintain forearm contact on the descent.
Common mistakes
Arching the lower back
Do not gain arm height by increasing your lower-back arch.
Locking the shoulders down
Do not continually press the shoulder blades down and prevent their upward rotation.
Leaning into the wall
Do not place all your body weight onto your forearms and lose your body line.
Spreading the elbows
Do not let your elbows open sideways uncontrollably as your arms rise.
Pushing the head forward
Do not extend your neck to move closer to the wall.
Forcing the range
Do not push above the height at which rib control breaks down.
Frequently asked questions
Wall Slide: why is “Arching the lower back” a mistake?
Do not gain arm height by increasing your lower-back arch.
Wall Slide: why is “Locking the shoulders down” a mistake?
Do not continually press the shoulder blades down and prevent their upward rotation.
Wall Slide: why is “Leaning into the wall” a mistake?
Do not place all your body weight onto your forearms and lose your body line.
Wall Slide: why is “Spreading the elbows” a mistake?
Do not let your elbows open sideways uncontrollably as your arms rise.
Wall Slide: why is “Pushing the head forward” a mistake?
Do not extend your neck to move closer to the wall.
Wall Slide: why is “Forcing the range” a mistake?
Do not push above the height at which rib control breaks down.
What should I focus on when doing Wall Slide?
Push lightly against the wall. Do not force your elbows together. Do not jut your neck forward. Allow your shoulders to rise naturally. Choose the movement range according to your torso control. Maintain forearm contact on the descent.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Incline Shoulder Raise
- Barbell Shrug Behind The Back
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.