The forearm wall slide (wall angel with forearms) places both forearms flat against a wall and slides them up and down while maintaining contact. It develops thoracic extension, shoulder flexion, and scapular upward rotation mobility.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Develops thoracic extension and shoulder mobility
- Reveals mobility limitations clearly
- Physical therapy staple
- No equipment needed
- Builds scapular control
- Excellent warm-up before overhead work
How to perform
- Stand with your back against a wall. Feet 6 to 12 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Place your forearms flat against the wall at shoulder height, elbows at 90 degrees.
- Slide your forearms up the wall as high as possible while maintaining full wall contact.
- Slide back down to the starting position.
- Keep forearms, elbows, and wrists in contact with the wall throughout.
- If you cannot maintain contact, your thoracic mobility needs work.
- Aim for 10 to 15 reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Rotator Cuff
Primary