Serratus Wall Slide

How to do it

Stand with your back against a wall and your feet a few inches away. Place your forearms and elbows on the wall at shoulder height, with your elbows bent 90°. Press your forearms lightly into the wall and slide them upward as high as you can without shrugging your shoulders. Maintain pressure against the wall and keep your core engaged, then slide your arms back down to the start. Focus on using your serratus anterior to control the movement.

1. 1Press your forearms firmly into the wall and slide upward, feeling your shoulder blades rotate up and around your ribcage
2. 2Keep your ribcage down and abs engaged so you feel your mid-back and serratus anterior doing the work
3. 3At the top of the slide you should feel the muscles under your armpits and between your shoulder blades rather than your neck

Common mistakes

• ×Don't shrug your shoulders toward your ears or arch your lower back, keep the motion through your shoulder blades
• ×Avoid letting your elbows lose contact with the wall or flaring them out wide
• ×Never force the range of motion; move only as high as you can maintain scapular control

Muscles worked

The serratus wall slide works the front delts and rear delts.

• Front DeltsSupport
• Rear DeltsSupport
• ForearmsMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• Side DeltsMinor