Exercise Ball Serratus Wall Slide

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart and a slight bend in your knees.
2. Place a stability ball against the wall at chest height.
3. Position your forearms against the ball in a parallel '11' position, with elbows bent at 90 degrees.
4. Lean your body weight slightly into the ball to create initial tension in the shoulders.

How to do it

1. Exhale and slowly slide your forearms up the wall by rolling the ball upward, reaching as high as possible while maintaining forearm contact.
2. At the top of the movement, focus on pushing your elbows into the ball to 'wrap' your shoulder blades around your ribcage.
3. Inhale and slowly reverse the movement, rolling the ball back down to the starting chest-height position.
4. Maintain a controlled tempo, taking roughly 3 seconds to slide up and 3 seconds to return.

Form checklist

• Keep your core engaged to prevent your lower back from arching as your arms move overhead.
• Ensure your forearms stay parallel; do not let your hands move closer together than your elbows.
• Keep your shoulders depressed (down) and avoid shrugging them toward your ears.
• Maintain constant pressure against the ball throughout the entire range of motion.

Pro tips

• Think about 'pushing the wall away' through your elbows to maximize serratus anterior activation.
• Focus on the 'protraction' of the shoulder blades—feeling them move away from your spine as you reach up.

Make it harder

• Place a small resistance band around your wrists to increase lateral tension and deltoid engagement.
• Step your feet further back from the wall to increase the amount of body weight you must stabilize against the ball.

Frequently asked

What muscles does the exercise ball serratus wall slide work?

The exercise ball serratus wall slide primarily targets the serratus anterior and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the exercise ball serratus wall slide?

The exercise ball serratus wall slide requires no equipment — just your body weight.

Is the exercise ball serratus wall slide good for beginners?

Yes. The exercise ball serratus wall slide is a beginner-friendly movement and a strong foundation to build on.

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