Forearm Wall Slide
Facing a wall with forearms on it, the arms slide upward while the shoulder blades wrap around the ribcage to train overhead reach and serratus control.
Primary muscles
- Serratus Anterior
Secondary muscles
- Traps (Trapezius)
- Rotator Cuff
- Front Delts
- Sets
- 2
- Reps
- 8–12
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Facing a wall with forearms on it at shoulder height, elbows shoulder-width apart.
Gently press your forearms into the wall and spread the shoulder blades apart.
Slide the forearms up the wall as high as you can without arching your back.
Pause at the top, then slide back down under control.
Repeat for the prescribed reps.
Breathing: Exhale as you slide up and inhale as you return.
Coaching tips
Ribs down
Reach up and slightly forward
Keep shoulders away from ears
Common mistakes
Arching the lower back
Shrugging at the top
Losing forearm contact
Safety notes
Stay below any painful overhead range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.