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Strength Training
Wall Slides
Beginner
About This Exercise
A wall-supported shoulder mobility and scapular-control drill for comfortable overhead motion.
1Setup
Stand facing or near a wall with forearms or hands on the surface. Set the ribs down and keep the neck relaxed.
2Execution
Slide the arms upward within a controlled range, then return slowly. Keep the shoulders from shrugging hard and avoid compensating through the low back.
Pro Tips
- Reach upward without flaring the ribs
- Keep the neck relaxed as the arms slide
- Use smooth control rather than forcing overhead range
- Stop before pinching or nerve-like symptoms
Train This Exercise
Quick workout with this exercise