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Wall Slide

Step by step instructions, muscle activation and variants for the Wall Slide.

EasyMiddle chestTrapezius

About this exercise

The scapular slide back to wall is a shoulder mobility and scapular stability exercise performed with your back against a wall. By sliding your arms upward along the wall while maintaining contact with elbows, wrists, and head, you train the lower and middle traps while improving overhead shoulder mobility.

How to Perform

  • Stand with your back flat against a wall, feet a few centimetres from the base
  • Press your lower back, upper back, and head into the wall
  • Raise your arms to shoulder height with elbows bent at 90 degrees, pressing both elbows and wrists against the wall
  • Slowly slide your arms upward along the wall, extending them overhead while keeping contact with the wall at all times
  • Squeeze your shoulder blades together and downward as you slide up
  • Pause at the top, then slide back down to the starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle chestTrapezius
Secondary
Rear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Wall Slide

The Wall Slide is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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