Scapular Slide Back to Wall

Strengthen your scapular stabilizers, improve posture, and enhance shoulder health with this controlled bodyweight exercise.

BeginnerBack Body weight

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

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Variations of Scapular Slide Back to Wall

Isolation

Barbell Back Wide Shrug

Back · Trapezius Upper Fibers · Barbell

Intermediate

Compound

Shoulder Flexion Back to Wall

Back · Body weight

Intermediate

Description

An exercise aimed at strengthening the muscles around the scapula and improving postural stability. It involves sliding the arms up and down against a wall.

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How to do Scapular Slide Back to Wall

01
Setup
Stand with your back, head, and glutes flat against a wall, feet about 6-12 inches away from the wall and shoulder-width apart.
02
Setup
Bend your elbows to 90 degrees, place your forearms and the back of your hands flat against the wall, ensuring your wrists are aligned with your elbows.
03
Keeping your forearms and hands pressed firmly against the wall, slowly slide them upward, extending your arms overhead as far as comfortable without losing wall contact. Exhale as you slide up.
04
Maintain wall contact as you slowly slide your forearms and hands back down to the starting position, focusing on controlling the movement. Inhale as you slide down.

Tips

Focus on "gluing" your entire arm (forearms, wrists, hands) to the wall throughout the entire movement to maximize muscle engagement.
Imagine drawing your shoulder blades down and around your rib cage as you slide your arms up, actively engaging your serratus anterior.
Control the descent as much as the ascent; don't just let gravity pull your arms down, actively resist it for greater stability.
Keep your head gently pressed against the wall to reinforce proper neck and upper back alignment throughout the exercise.

Common mistakes

Losing contact with the wall, especially with the wrists or elbows, reduces the effectiveness of the exercise; actively press your entire forearm against the wall.
Excessively shrugging your shoulders towards your ears during the upward slide indicates over-reliance on upper traps; focus on controlled scapular upward rotation without unwanted elevation.
Arching your lower back away from the wall during the upward movement puts strain on the lumbar spine; maintain a neutral spine by gently bracing your core.

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Questions

What muscles does Scapular Slide Back to Wall work?

Scapular Slide Back to Wall primarily targets Serratus Anterior, Trapezius Upper Fibers. Secondary muscles include Deltoid Posterior.

Is Scapular Slide Back to Wall good for beginners?

Scapular Slide Back to Wall 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 Scapular Slide Back to Wall?

You need Body weight to perform Scapular Slide Back to Wall. 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 Scapular Slide Back to Wall?

Focus on "gluing" your entire arm (forearms, wrists, hands) to the wall throughout the entire movement to maximize muscle engagement. Imagine drawing your shoulder blades down and around your rib cage as you slide your arms up, actively engaging your serratus anterior. Control the descent as much as the ascent; don't just let gravity pull your arms down, actively resist it for greater stability. Keep your head gently pressed against the wall to reinforce proper neck and upper back alignment throughout the exercise.

What are common mistakes when doing Scapular Slide Back to Wall?

Losing contact with the wall, especially with the wrists or elbows, reduces the effectiveness of the exercise; actively press your entire forearm against the wall. Excessively shrugging your shoulders towards your ears during the upward slide indicates over-reliance on upper traps; focus on controlled scapular upward rotation without unwanted elevation. Arching your lower back away from the wall during the upward movement puts strain on the lumbar spine; maintain a neutral spine by gently bracing your core.