Wall Slide
With the back and arms against a wall, slide the arms overhead and down while keeping contact to mobilize the shoulders.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Front delts
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the upper back, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Wall Slide work?
- The Wall Slide mainly works the upper back and front delts.
- What equipment do you need for the Wall Slide?
- None: it is a bodyweight exercise.
- How many sets and reps of the Wall Slide?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Wall Slide?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Wall Slide to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.