Forearm Wall Slide

Improve shoulder mobility and thoracic spine extension with the Forearm Wall Slide. This gentle exercise helps open the chest and upper back.

BeginnerBack Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Forearm Wall Slide

Compound

Serratus Wall Slide

Back · Serratus Anterior · Body weight

Beginner

Compound

Foam Roll Serratus Wall Slide

Back · Serratus Anterior · Roll

Intermediate

Description

A forearm wall slide is a stretching exercise that targets the shoulder, upper back, and chest muscles. The exercise is performed by standing against the wall, placing your forearms on the wall, and slowly sliding them up and down.

Save Forearm Wall Slide to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Forearm Wall Slide

01
Setup
Stand with your back flat against a wall, with your heels about 6-12 inches away from the wall. Ensure your head, upper back, and glutes maintain contact.
02
Setup
Place your forearms flat against the wall, elbows bent at 90 degrees, and upper arms parallel to the floor, forming a 'W' shape. Your wrists should align with your elbows.
03
Keeping your forearms, wrists, and elbows pressed into the wall, slowly slide your arms upwards, extending them overhead as high as comfortably possible.
04
Maintain continuous contact with the wall throughout the movement, focusing on keeping your lower back from arching excessively by engaging your core.
05
Slowly reverse the movement, sliding your forearms back down the wall to the starting 'W' position. Exhale as you slide up, and inhale as you slide down.

Tips

Focus on maintaining constant pressure of your forearms and elbows against the wall throughout the entire range of motion to maximize shoulder engagement.
Engage your core by gently pulling your navel towards your spine to prevent your lower back from arching excessively as your arms slide overhead.
Move slowly and deliberately, prioritizing control and continuous wall contact over achieving a full overhead reach immediately.
If maintaining full contact is challenging, reduce the distance your heels are from the wall slightly, but always prioritize keeping the upper back and head against the wall.

Common mistakes

Losing contact with the wall: Avoid letting your forearms or elbows lift off the wall by reducing your range of motion until you can maintain continuous contact.
Excessive lower back arching: Prevent your lower back from arching by actively engaging your abdominal muscles and pressing your upper back into the wall.
Rushing the movement: Slow down the slide to ensure controlled movement and maximize the stretch and activation in your shoulders and upper back.

In the Ellim app, Forearm Wall Slide unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train forearm wall slide?

Get Ellim — Free

Questions

Is Forearm Wall Slide good for beginners?

Forearm Wall Slide is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Forearm Wall Slide?

You need Body weight to perform Forearm Wall Slide. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Forearm Wall Slide?

Focus on maintaining constant pressure of your forearms and elbows against the wall throughout the entire range of motion to maximize shoulder engagement. Engage your core by gently pulling your navel towards your spine to prevent your lower back from arching excessively as your arms slide overhead. Move slowly and deliberately, prioritizing control and continuous wall contact over achieving a full overhead reach immediately. If maintaining full contact is challenging, reduce the distance your heels are from the wall slightly, but always prioritize keeping the upper back and head against the wall.

What are common mistakes when doing Forearm Wall Slide?

Losing contact with the wall: Avoid letting your forearms or elbows lift off the wall by reducing your range of motion until you can maintain continuous contact. Excessive lower back arching: Prevent your lower back from arching by actively engaging your abdominal muscles and pressing your upper back into the wall. Rushing the movement: Slow down the slide to ensure controlled movement and maximize the stretch and activation in your shoulders and upper back.