Wall Slides (How To, Benefits, Common Mistakes)

Wall Slides are a shoulder mobility and posture drill that strengthens the upper back and reinforces proper shoulder mechanics. Performed with your back against a wall, you slide your arms up and down in a controlled motion, keeping contact with the wall throughout.

They’re especially useful for improving overhead range, scapular control, and counteracting rounded shoulders from sitting or pressing.

Primary Muscles Worked: Mid and Lower Trapezius, Rhomboids, Serratus Anterior
Secondary Muscles Worked: Deltoids, Rotator Cuff
Equipment Needed: Wall

How To Do Wall Slides

Step-by-Step Instructions

Set-Up:
- Stand with your back flat against a wall, legs straight out in front of you.
- Your lower back, upper back, and head should all be in contact with the wall.
- Bring your arms up into a “goal post” position—elbows at 90 degrees, backs of hands and wrists touching the wall.
Execution:
- Slowly slide your arms upward, aiming to keep your elbows, forearms, and hands in contact with the wall.
- Try to reach your arms up and create a diamond with your fingers and thumbs or reach as high as your mobility allows without losing wall contact or flaring your ribs.
- Pause briefly at the top, then lower your arms back to the starting position with control.
Tips for Proper Form:
- Keep your core braced to prevent your lower back from arching off the wall.
- Move slowly and focus on quality over range.
- If you lose contact with the wall, stop there and work within that range.

Key Benefits

Improves shoulder mobility and scapular control.
Reinforces proper posture and overhead movement mechanics.
Great warm-up or corrective exercise for pressing days or desk-bound clients.

Modifications and Variations

Easier Option:
- Slide just to shoulder height if mobility is limited.
- Perform lying on the floor to reduce postural demands.
Harder Option:
- Hold a light resistance band between your hands.
- Add a pause at the top of the rep or perform very slow tempo reps.

Common Mistakes

Arching the Lower Back: Keep ribs down and core tight to avoid compensating.
Losing Contact with the Wall: Stay within your active range and progress gradually.
Rushing: Go slow and controlled to get the full mobility benefit.

Reps and Sets Recommendations

For Warm-Up or Posture Work: 2–3 sets of 8–10 slow reps.
As a Mobility Drill: 3 sets of 10–12 reps with 2–3 second pauses at the top.
In Shoulder Prep Circuits: Pair with band pull-aparts or scap push-ups for balanced activation.