Scapular Slide Back to Wall Exercise Guide
Exercise Profile
- Target
- Serratus Anterior
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Serratus Anterior
- Secondary Muscles
- Trapezius Upper Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Wall Scapular Slide
Visualised Target Muscle Groups
Front
Back
How to: Scapular Slide Back to Wall
- Stand with your back against the wall and your feet slightly away from the wall.
- Raise your arms to form a 'W' shape with your elbows bent and back flat against the wall.
- Slide your arms upwards along the wall to form a 'Y' while keeping your shoulder blades retracted.
- Return to the starting position while maintaining contact with the wall.
Common Mistakes
- Allowing the lower back to arch away from the wall.
- Using momentum rather than controlled movements.
- Not fully engaging the shoulder blades during the slide.
Modifications
- Perform the exercise without the wall for a less intense version.
- Decrease the range of motion if shoulder discomfort arises.
Tips
- Keep your back flat against the wall throughout the exercise.
- Engage your core to maintain stability.
- Focus on moving your shoulder blades, not just your arms.
Scapular Slide Back to Wall Alternatives
Tags
shoulders
back
mobility
strength
bodyweight
rehabilitation
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