Foam Roll Serratus Wall Slide

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart and a slight stagger for balance.
2. Place a foam roller against the wall at chest height.
3. Position your forearms on the roller in a parallel 'V' shape, with your pinky fingers against the roller and palms facing each other.
4. Lean your body weight slightly into the roller, pushing your shoulder blades forward (protraction) so your upper back rounds slightly.

How to do it

1. Exhale as you slowly slide your forearms up the wall, maintaining constant outward and forward pressure against the roller.
2. Reach as high as you can while keeping your forearms parallel and your shoulders down away from your ears.
3. Inhale as you slowly control the descent back to the starting chest-height position.
4. Maintain a controlled 2-second tempo for both the upward and downward phases.

Form checklist

• Keep your core braced and ribs tucked to prevent your lower back from arching as you reach up.
• Ensure your elbows do not flare out wider than your wrists during the slide.
• Maintain constant pressure against the roller; do not let your forearms lose contact.
• Keep your neck neutral and gaze straight ahead at the wall.

Pro tips

• Focus on the 'wrap-around' sensation of your shoulder blades moving toward your armpits as you reach the top.
• At the peak of the movement, think about pushing the wall away from you to maximize serratus anterior recruitment.
• Imagine your shoulder blades are sliding up and around your ribcage rather than just lifting your arms.

Make it harder

• Place a small resistance band around your wrists to add lateral tension and increase posterior deltoid activation.
• Perform the movement while standing on one leg to increase the demand on your core and hip stabilizers.

Frequently asked

What muscles does the foam roll serratus wall slide work?

The foam roll serratus wall slide primarily targets the serratus anterior and trapezius, and also works the abs as secondary muscles.

What equipment do you need for the foam roll serratus wall slide?

The foam roll serratus wall slide requires no equipment — just your body weight.

Is the foam roll serratus wall slide good for beginners?

Yes. The foam roll serratus wall slide is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Kettlebell Angled PressIntermediate · serratus anterior and trapezius
• Resistance Band Serratus Wall SlideIntermediate · serratus anterior and trapezius
• Resistance Band Serratus Wall Slide With Foam RollIntermediate · serratus anterior and trapezius
• Roll Shoulder Blade Reach Lying On FloorBeginner · rhomboids, serratus anterior, and trapezius