Wall Slide
Sliding the arms up and down a wall while maintaining contact — improves shoulder mobility and posture.
Also called: wall slides, shoulder wall slide
Equipmentwall
Musclesshouldersupper back
Setup
Stand with your back against a wall, arms bent to 90 degrees and pressed against the wall in a goalpost position.
How to do the Wall Slide
- Slide your arms up the wall as far as you can while keeping contact.
- Pause briefly at the top.
- Slide back down to the starting position with control.
- Keep your lower back, head, and arms in contact with the wall throughout.
Wall Slide muscles worked
The Wall Slide works the shoulders and upper back.
Common Wall Slide mistakes
- Arching the lower back off the wall to raise the arms higher.
- Letting the arms come off the wall partway through.
- Rushing the slide instead of moving slowly and deliberately.
Scale it
Easier: Reduce the range of the slide.
Harder: Hold at the top for a few seconds each rep.