Wall Slides Guide: Improve Posture and Mobility
Master wall slides with our expert guide. Learn correct form, common mistakes to avoid, and how to improve shoulder mobility with this bodyweight exercise.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Lower Trapezius
- Rhomboids
- Rear Deltoids
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms