Wall Slide
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Muscles worked
- High load
- Traps · Lower
- Low load
- Delts · Front and Rotator cuff
Primary muscles
Secondary muscles
How to do it
Face a wall with your forearms against it and elbows bent. Gently press into the wall as you slide your forearms upward, allowing your shoulder blades to rotate upward. Stop before your ribs flare or your shoulders hike, then slide down slowly.
Form cues
- Reach upward with your forearms.
- Keep your ribs down.
- Avoid shrugging toward your ears.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderNeckUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.