- EquipmentNone
- PatternMobility
- Repsheld for time
Stand with your back, head and backside against a wall, feet a short step out. Raise your arms so your forearms rest on the wall with elbows bent.
First cueKeep your lower back close to the wall.
How to do the Wall Slide
Set up. Stand with your back, head and backside against a wall, feet a short step out. Raise your arms so your forearms rest on the wall with elbows bent.
- Slide your arms up the wall as far as you can while keeping contact.
- Pause at the top.
- Slide them back down, drawing the shoulder blades down.
Form cues
- Keep your lower back close to the wall.
- Keep your ribs down.
- Move slowly.
Common mistakes
- Arching the back to reach higher.
- Shrugging toward the ears.
Muscles worked
Main target: Traps. The trapezius runs from the base of the skull across the shoulders and down the middle of the back. Its upper part lifts the shoulder blades in a shrug; its middle and lower parts draw them back and down.
On the way: Rear delts.
Its other side: Side delts and Triceps, in the overhead press and pull pattern.
Track it in StatBlockFit
In the StatBlockFit app the Wall Slide is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Wall Slide?
Set up: Stand with your back, head and backside against a wall, feet a short step out. Raise your arms so your forearms rest on the wall with elbows bent. Steps: 1. Slide your arms up the wall as far as you can while keeping contact. 2. Pause at the top. 3. Slide them back down, drawing the shoulder blades down. Form cues: Keep your lower back close to the wall. Keep your ribs down. Move slowly. Common mistakes: Arching the back to reach higher. Shrugging toward the ears.
What muscles does the Wall Slide work?
It trains the traps as its main target and works the rear delts on the way.