Shoulders
Wall Slide
The Wall Slide is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 21%, serratus anterior 18% and lower traps 16%.
How to do it
- Stand facing a wall, about one forearm length away.
- Place the pinky side of both forearms on the wall at shoulder height, elbows bent 90 degrees and shoulder-width apart.
- Slide the forearms up the wall into a Y, letting the shoulder blades rise and wrap around the ribs.
- At the top, lift the hands a few centimetres off the wall and pause for a second.
- Slide back down to the start and repeat slowly for 30 to 45 seconds, breathing steadily.
Tips
- Keep light pressure into the wall the whole way.
- Keep the ribs down and the neck long.
Common mistakes
- Shrugging hard at the top.
- Arching the lower back as the arms rise.
Muscles worked by the Wall Slide
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sliding the arms up a wall trains upward rotation of the shoulder blade. Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Wall Slide alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Wall Slide work?
Mainly the rotator cuff, serratus anterior and lower traps. The side delts, front delts and rear delts assist.
Is the Wall Slide good for beginners?
Yes. The Wall Slide is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wall Slide?
For example the Floor Slide, Scapular Wall Slide and Wall Angel. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.