The forearm wall slide is an exercise that involves standing with your back against a wall and sliding your forearms up and down the wall. This exercise helps to improve shoulder mobility and stability.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves shoulder mobility and stability
- Strengthens the muscles of the upper back and shoulders
- Helps correct poor posture by opening up the chest and shoulders
- Can be done anywhere with a wall, making it a convenient exercise
- Low impact and low risk of injury
How to perform
- Stand with your back against a wall and your feet about 6 inches away from the wall.
- Place your forearms against the wall with your elbows at a 90-degree angle.
- Slowly slide your forearms up the wall, keeping your elbows and wrists in contact with the wall.
- Stop when your arms are fully extended overhead.
- Hold for a few seconds, then slowly lower your arms back down to the starting position.
- Repeat for 10-15 repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Triceps
Primary