Serratus Wall Slide
Improve shoulder mobility and activate your serratus anterior with the wall slide. Enhance shoulder blade function and reduce injury risk.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Serratus Wall Slide
Description
A shoulder mobility exercise that targets the serratus anterior, improving shoulder blade function and reducing the risk of shoulder pain and injury.
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How to do Serratus Wall Slide
- 01Setup
Stand facing a wall, about 6-12 inches away, with your feet hip-width apart and a slight bend in your knees. Ensure your back is flat against the wall or maintain a neutral spine.
- 02Setup
Place your forearms flat against the wall, palms facing each other, with your elbows bent at 90 degrees and at shoulder height. Your wrists should be in line with your elbows.
- 03
Gently press your forearms into the wall and slowly slide them upwards, extending your arms overhead while maintaining continuous contact with the wall. Focus on actively pushing your shoulder blades forward and upward (protraction and upward rotation).
- 04
Continue sliding until your arms are nearly straight and you feel a stretch in your upper back and shoulders, actively reaching towards the ceiling with your hands.
- 05
Slowly reverse the movement, sliding your forearms back down the wall to the starting position with control. Maintain scapular protraction throughout the entire range of motion.
Tips
- Maintain a stable torso by engaging your core and preventing your lower back from arching excessively as your arms go overhead.
- Focus on driving your elbows away from your ears as you slide up, emphasizing the upward rotation and protraction of your shoulder blades.
- Perform the movement slowly and with control, especially during the eccentric (lowering) phase, to maximize muscle engagement and proprioception.
- Keep your forearms, elbows, and wrists in constant contact with the wall throughout the entire movement to ensure proper form and activation.
Common mistakes
- Arching the lower back excessively reduces serratus anterior engagement; keep your core tight and maintain a neutral spine by gently pressing your low back towards the wall.
- Shrugging the shoulders instead of protracting them misdirects the effort; actively push your forearms into the wall and reach forward, focusing on the movement of your shoulder blades around your rib cage.
- Losing contact with the wall during the slide compromises the exercise's effectiveness; lighten the pressure if necessary, but ensure continuous contact of your forearms and hands to guide the correct path.
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Get Ellim — FreeQuestions
What muscles does Serratus Wall Slide work?
Serratus Wall Slide primarily targets Serratus Anterior, Trapezius Upper Fibers. Secondary muscles include Trapezius Middle Fibers.
Is Serratus Wall Slide good for beginners?
Serratus 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 Serratus Wall Slide?
You need Body weight to perform Serratus 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 Serratus Wall Slide?
Maintain a stable torso by engaging your core and preventing your lower back from arching excessively as your arms go overhead. Focus on driving your elbows away from your ears as you slide up, emphasizing the upward rotation and protraction of your shoulder blades. Perform the movement slowly and with control, especially during the eccentric (lowering) phase, to maximize muscle engagement and proprioception. Keep your forearms, elbows, and wrists in constant contact with the wall throughout the entire movement to ensure proper form and activation.
What are common mistakes when doing Serratus Wall Slide?
Arching the lower back excessively reduces serratus anterior engagement; keep your core tight and maintain a neutral spine by gently pressing your low back towards the wall. Shrugging the shoulders instead of protracting them misdirects the effort; actively push your forearms into the wall and reach forward, focusing on the movement of your shoulder blades around your rib cage. Losing contact with the wall during the slide compromises the exercise's effectiveness; lighten the pressure if necessary, but ensure continuous contact of your forearms and hands to guide the correct path.
Related exercises
Bodyweight Standing Scapula Row
Back · Trapezius Lower Fibers · Body weight
Resistance Band Serratus Wall Slide
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Scapular Slide Back to Wall
Back · Serratus Anterior · Body weight
Scapula Dips
Back · Levator Scapulae · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store