Primary
Rehabilitation
Secondary
Serratus Anterior, Shoulders, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Serratus Wall Slide could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The serratus wall slide combines wall slide mechanics with sustained serratus anterior activation. By pressing into the wall while sliding, you train the serratus to stabilize the scapula through range of motion—essential for overhead activities.
When to use it
Use for shoulder stability and scapular control.
Who it's for
All levels with scapular stability needs.
Keep constant pressure into the wall with your forearms while sliding up and down. Maintain protraction (shoulder blades apart) throughout. If your shoulder blades start to pinch together, reduce your range.
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Stand facing wall with forearms on wall.
Press forearms into wall activating serratus.
Slide arms up the wall while maintaining pressure.
Keep shoulder blades protracted throughout.
Slide arms back down with control.
Repeat for prescribed repetitions.
Focus on pushing shoulder blades apart.
Maintain constant pressure into wall.
Great for scapular winging issues.
Use serratus wall slides for scapular stability or as a corrective exercise for winging. Program 3 sets of 12-15 reps with focus on quality over height. Essential for those with shoulder stability issues.
Losing wall contact during slide.
During any pressing movement like the Serratus Wall Slide, this mistake reduces how effectively your Serratus anterior can produce force. Focus on the muscle you're trying to work — if you can't feel your Serratus anterior driving the movement, something is off.
Shrugging shoulders toward ears.
Changing your shoulder position during the Serratus Wall Slide can redirect the movement away from your Serratus anterior. Use the shoulder-blade position described in the setup and keep the motion controlled.
Not protracting shoulder blades enough.
Changing your shoulder position during the Serratus Wall Slide can redirect the movement away from your Serratus anterior. Use the shoulder-blade position described in the setup and keep the motion controlled.
All levels with scapular stability needs.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Serratus Wall Slide with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Serratus Wall Slide could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Serratus Wall Slide
The Serratus Wall Slide primarily targets the Serratus anterior, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Serratus Wall Slide include Lower trapezius, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Serratus Wall Slide as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Serratus Wall Slide. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Serratus Wall Slide is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Serratus Wall Slide include: Scapular Push-Up, Wall Slide. These exercises target similar muscle groups as the Serratus Wall Slide and can be used as substitutes based on your equipment availability, gym setup, or training preferences.