The serratus wall slide stands with your back against a wall and slides your arms up the wall overhead while maintaining contact. It activates the serratus anterior, improves scapular upward rotation, and is widely used in physical therapy for shoulder health.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the serratus anterior
- Improves scapular upward rotation
- Widely used in physical therapy
- Builds shoulder health
- No equipment needed
- Reveals shoulder mobility limitations
How to perform
- Stand with your back flat against a wall. Feet 6 to 12 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Place the backs of your hands against the wall at shoulder height, elbows at 90 degrees.
- Slide your arms up the wall overhead while maintaining contact.
- Extend as high as you can while keeping hands and elbows on the wall.
- Slowly slide back down.
- Keep constant contact with the wall throughout.
- Aim for 10 to 15 reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Rotator Cuff
Primary