Scapular Slide Back To Wall

Muscles worked

Setup

1. Stand with your back flat against a wall and your feet positioned 6-12 inches away from the baseboard.
2. Press your lower back, upper back, and the back of your head firmly against the wall surface.
3. Raise your arms into a 'goalpost' position, ensuring your elbows and the backs of your hands are in direct contact with the wall at shoulder height.

How to do it

1. Exhale as you slowly slide your arms upward toward the ceiling, forming a 'V' shape while keeping your elbows and wrists pinned to the wall.
2. Reach as high as you can without allowing your lower back to arch or your hands to lose contact with the wall.
3. Inhale as you slowly slide your arms back down to the starting 'goalpost' position, consciously pulling your shoulder blades down and together.
4. Maintain a slow, controlled tempo, taking approximately 3 seconds for both the upward and downward phases.

Form checklist

• Keep your lower back pressed into the wall to prevent rib flare.
• Ensure both elbows and wrists maintain constant contact with the wall throughout the range of motion.
• Keep your shoulders depressed (down) to avoid shrugging toward your ears.
• Maintain a neutral chin position with the back of your head touching the wall.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are tucking your shoulder blades into your back pockets during the downward phase.
• If your wrists lift off the wall, stop at that height; your range of motion will improve as your mobility increases.

Make it harder

• Hold a light resistance band between your hands to add lateral tension and increase posterior deltoid activation.
• Perform the slides while holding a squat or wall-sit position to increase the total body demand.

Frequently asked

What muscles does the scapular slide back to wall work?

The scapular slide back to wall primarily targets the serratus anterior and trapezius, and also works the biceps, deltoids, and rhomboids as secondary muscles.

What equipment do you need for the scapular slide back to wall?

The scapular slide back to wall requires no equipment — just your body weight.

Is the scapular slide back to wall good for beginners?

Yes. The scapular slide back to wall is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Foam Roll Serratus Wall SlideBeginner · serratus anterior and trapezius
• Kettlebell Angled PressIntermediate · serratus anterior and trapezius
• Resistance Band Serratus Wall SlideIntermediate · serratus anterior and trapezius
• Resistance Band Serratus Wall Slide With Foam RollIntermediate · serratus anterior and trapezius