Arms
Wall Slides
A foundational movement for improving shoulder mobility and upper body posture with zero equipment required.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your back flat against a wall, ensuring your head, upper back, and glutes are in direct contact.
Place your arms against the wall with elbows bent at ninety degrees and your wrists and knuckles touching the surface.
Slowly slide your hands upward while maintaining constant contact between your arms and the wall.
Reach as high as possible without allowing your lower back to arch or your ribcage to flare.
Pause at the top of the movement for one second while squeezing your shoulder blades together.
Lower your arms back to the starting ninety-degree position under total control.
Repeat the motion for the prescribed repetitions, focusing on smooth and symmetrical movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for limited shoulder mobility
- Allowing the wrists or elbows to lift off the wall during the ascent
- Shrugging the shoulders toward the ears instead of keeping them depressed
- Rushing the tempo rather than focusing on muscle tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.