Back · Bodyweight
Scapula Slide Back to Wall
How to do the scapula slide back to wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Stand with your back, hips, and head against a wall and raise your arms into a goalpost position with elbows and wrists touching the wall. Slide your arms up overhead and back down while keeping contact, driving the movement from your shoulder blades.
- 1Feel your lower traps and shoulder blades pull your arms down
- 2Keep your wrists and elbows pinned to the wall
- 3Brace your core so your lower back stays flat against the wall
Common mistakes
- Don't let your lower back arch off the wall
- Avoid shrugging your shoulders up as you slide
- Don't let your arms peel off the wall to get more range
Muscles worked
The scapula slide back to wall mainly works the lower traps and mid traps, with the rear delts and external rotators assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- Rear DeltsSupport
- External RotatorsSupport
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the scapula slide back to wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.