Movement Library

Wall Slide Exercise


  • Serves as a great warm-up for any upper body workout.
  • Increases shoulder flexibility, reducing risk of shoulder injury.
  • Helps fix shoulder issues by improving shoulder mobility.

How to do Wall Slide:

  1. Starting Point: Stand with your back against a wall. Raise your arms overhead with your full body touching the wall.
  2. Movement: Slide your arms down the wall until your elbows form 90 degree angles. Maintain forearm contact with wall throughout the movement.
  3. Return: Slowly slide your arms up the wall to the overhead position.

Modification and Progression:

  • To simplify Wall Slide, in the case that you have no wall to use, try to keep your elbows aligned with the back of your rib cage. Alternatively, you can perform this move on the ground.
  • To advance Wall Slide, perform an inward shoulder rotation when your arms reach the 90-degree position. At this point, allow your forearms to drop by rotating your upper arms inward, until your forearms are parallel with the ground, knuckles pointed forward. Raise your forearms back to wall and slide them up to complete the motion. Your head, spine, and legs stay in contact with the wall throughout the exercise.

Movement Tips:

  • When first doing this move, perform it slowly, paying close attention to your shoulders.
  • Try not to lose contact with the wall as you slide your arms up and down. This is crucial to help your body realign to its natural posture.
  • Keep your chest and chin up throughout the entire movement.
  • Brace your core, and lengthen your spine by standing tall, reaching the crown of your head toward the sky.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Wall Slide in no time.