SHOULDERS · ISOLATION
Scapular Wall Slide
A wall-based movement for shoulder mobility and scapular control.
Primary musclesShoulders, Upper back
Secondary musclesSerratus, Core
EquipmentWall
DifficultyBeginner · Shoulder Flexion
How to perform
- Stand with the back against a wall and brace lightly.
- Slide the arms upward while maintaining controlled contact as available.
- Return slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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