Forearm Wall Slide Video Guide

Exercise Profile

  • Warmup
  • Bodyweight
  • Compound
  • Push (Bilateral)
  • Beginner
  • Upper Back
Shoulders Exercises Diagram Target Muscle Group

Forearm Wall Slide Overview

The forearm wall slide is an activation drill used to warm up the muscles of the upper body.

Primarily, the forearm wall slide works on the mobility of the upper back and shoulders.

Proper warming up is critical, especially when it comes to the shoulder joint as it is active in the majority of movements putting it at a higher risk for injury.

Forearm Wall Slide Instructions

  1. Setup in a standing position with a staggered stance with your forearms on a wall at roughly shoulder height.
  2. Exhale and slide your palms up the wall until the elbows are completely locked out.
  3. Lift your hands off the wall and maintain a neutral spinal position.
  4. Slowly return to the starting position and repeat for the desired number of repetitions.

Forearm Wall Slide Tips

  1. The arms should form a Y (similar to your overhead position at lockout) at the top of the movement.
  2. Don’t forget to use a staggered stance and lean into the wall slightly at the hip.
    • You may need to use a larger stagger (at least initially) as this will help to keep you out of excessive hyperextension.
  3. Be careful not to over cue the lats on the eccentric (lowering) portion. Aka don’t pull the elbows down aggressively, allow the forearms to slide down naturally while keeping the back musculature “quiet”.
  4. For those in scapular depression, they may need to shrug slightly at the top to allow for complete upward rotation and optimal glenohumeral kinematics.
  5. Watch to ensure that you don’t jut the head forward excessively as your lift the hands off the wall. Move the shoulder blades on the rib cage, not your head in relation to your arms.