Standing Wall Serratus Slide With Towel

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart or in a slight staggered stance for better balance.
2. Place a small towel against the wall at shoulder height and rest both forearms against it, keeping them parallel to each other.
3. Lean slightly into the wall so your body weight is supported through your forearms.
4. Engage your core and maintain a neutral spine, avoiding any arching in the lower back.

How to do it

1. Exhale as you slowly slide your forearms up the wall in a controlled manner, reaching as high as possible without losing contact.
2. At the top of the movement, actively 'push' your forearms into the wall to feel your shoulder blades wrap around your ribcage.
3. Inhale as you slowly slide your forearms back down to the starting shoulder-height position.
4. Maintain a steady 2-second tempo for both the upward and downward phases of the slide.

Form checklist

• Keep forearms parallel; do not let your hands move closer together than your elbows.
• Avoid shrugging your shoulders toward your ears as you reach upward.
• Maintain a flat lower back and tucked pelvis throughout the entire range of motion.
• Ensure your elbows stay in firm contact with the towel and wall at all times.

Pro tips

• Focus on the sensation of your shoulder blades moving 'up and out' toward your armpits to maximize serratus anterior recruitment.
• Maintain constant outward pressure against the wall to keep the target muscles under tension throughout the set.

Make it harder

• Place a small resistance band around your wrists to add lateral tension, further engaging the posterior deltoids and rotator cuff.
• Step your feet further back from the wall to increase the lean angle, putting more body weight onto the serratus anterior.

Frequently asked

What muscles does the standing wall serratus slide with towel work?

The standing wall serratus slide with towel primarily targets the serratus anterior and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the standing wall serratus slide with towel?

The standing wall serratus slide with towel requires no equipment — just your body weight.

Is the standing wall serratus slide with towel good for beginners?

Yes. The standing wall serratus slide with towel 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