Resistance Band Serratus Wall Slide

Muscles worked

Setup

1. Place a small loop resistance band around your wrists.
2. Stand facing a wall with your feet hip-width apart and a slight bend in your knees.
3. Place your forearms against the wall in a parallel position, with elbows at shoulder height and wrists directly above elbows.
4. Step back slightly so your body is at a very shallow angle, leaning into the wall.

How to do it

1. Press your forearms firmly into the wall to protract your shoulder blades, pushing them away from each other.
2. Exhale as you slowly slide your forearms up the wall, maintaining constant outward tension on the band to keep your wrists wider than your elbows.
3. Reach as high as possible without shrugging your shoulders or arching your lower back.
4. Inhale as you slowly slide your arms back down to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your forearms parallel; do not let your hands move closer together than your elbows.
• Maintain a neutral spine and engaged core to prevent lower back arching.
• Keep constant pressure against the wall throughout the entire range of motion.
• Ensure your shoulder blades are moving around your ribcage, not just up toward your ears.

Pro tips

• Focus on the 'protraction' cue—imagine you are trying to push the wall away from you to fully engage the serratus anterior.
• At the top of the movement, think about 'wrapping' your shoulder blades around your armpits for maximum serratus activation.

Make it harder

• Add a 3-second isometric hold at the highest point of the slide.
• Perform the slide while holding a small foam roller between your forearms and the wall to increase instability.

Frequently asked

What muscles does the resistance band serratus wall slide work?

The resistance band 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 resistance band serratus wall slide?

The resistance band serratus wall slide uses resistance band.

Is the resistance band serratus wall slide good for beginners?

The resistance band serratus wall slide is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Foam Roll Serratus Wall SlideBeginner · serratus anterior and trapezius
• Kettlebell Angled PressIntermediate · serratus anterior and trapezius
• Resistance Band Serratus Wall Slide With Foam RollIntermediate · serratus anterior and trapezius
• Roll Shoulder Blade Reach Lying On FloorBeginner · rhomboids, serratus anterior, and trapezius