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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

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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