Wall Slide
Primary
Rehabilitation
Secondary
Shoulders, Upper Back, Rotator Cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your rehabilitation, the Wall Slide is a solid beginner-level pushing movement in the rehabilitation category. Use for shoulder mobility and posture work.
Everything You Need to Know About the Wall Slide
The Wall Slide is a good for beginners exercise that targets your Lower trapezius and Serratus anterior. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder mobility and posture work. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially desk workers. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Wall Slide
Primary
Secondary
Stabilizers
Wall Slide form guide
- 1
Stand with back against wall.
- 2
Place backs of hands against wall at shoulder height.
- 3
Keep entire back, head, and arms against wall.
- 4
Slide arms up overhead as far as possible.
- 5
Slide arms back down to starting position.
- 6
Repeat maintaining wall contact.
What are the best tips for the Wall Slide?
Great for shoulder mobility and posture.
Keep everything in contact with wall.
Move slowly with control.
What are common Wall Slide mistakes to avoid?
Losing wall contact.
During any pressing movement like the Wall Slide, this mistake reduces how effectively your Lower trapezius can produce force. Focus on the muscle you're trying to work — if you can't feel your Lower trapezius driving the movement, something is off.
Arching lower back excessively which can cause injury.
A compromised back position during the Wall Slide puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Shrugging shoulders.
Without proper shoulder positioning during the Wall Slide, your Lower trapezius can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Is the Wall Slide right for you?
All levels, especially desk workers.
How to Program the Wall Slide
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 30 seconds.
What are good alternatives to the Wall Slide?
Wall Angel
Prone Y Raise
Band Pull-Apart
Other Variations
- Floor Wall Slide
- Wall Slide with Hold
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Wall Slide — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Maintain wall contact.
- Go as high as mobility allows.