Back · Bodyweight
Wall Slides
How to do the wall slides, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Stand with back against wall. Slide arms up wall in a "Y" shape, then back down, keeping contact with wall throughout.
- 1Lift your arms out to the sides until you feel the muscles on the outside of your shoulders working
- 2Extend the joint under control; you should feel the working muscle contract without locking out
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The wall slides mainly works the lower traps, with the mid traps and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the wall slides 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 April 2026.