Forearm Wall Slide

Muscles worked

Setup

1. Stand facing a wall with your feet hip-width apart or in a slight staggered stance for stability.
2. Place your forearms against the wall, parallel to each other, with elbows bent at 90 degrees.
3. Position your wrists directly above your elbows so your arms form a 'goalpost' shape.
4. Engage your core and tuck your pelvis slightly to maintain a neutral spine.

How to do it

1. Exhale as you slowly slide your forearms up the wall, maintaining constant pressure against the surface.
2. Continue sliding upward until your arms are fully extended or as high as you can go without your lower back arching.
3. Inhale as you slowly control the descent back to the starting position, keeping your forearms parallel throughout.
4. Maintain a controlled 2-1-2 tempo: 2 seconds up, 1 second pause at the top, and 2 seconds down.

Form checklist

• Keep your lower back flat; do not let your ribs flare or your back arch as your arms go up.
• Maintain constant contact between the wall and your entire forearm from elbow to wrist.
• Keep your shoulders pulled down and away from your ears to avoid shrugging.
• Ensure your elbows do not flare out wider than your wrists during the movement.

Pro tips

• Focus on 'pushing the wall away' throughout the movement to maximize serratus anterior activation and scapular protraction.
• At the peak of the movement, imagine your shoulder blades wrapping around your ribcage toward your armpits for maximum engagement.

Make it harder

• Place a mini-band around your wrists to increase tension on the posterior deltoids and rotator cuff.
• Perform a 'lift-off' at the top of the slide by pulling your forearms two inches off the wall while keeping your torso perfectly still.

Frequently asked

What muscles does the forearm wall slide work?

The forearm wall slide primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the forearm wall slide?

The forearm wall slide requires no equipment — just your body weight.

Is the forearm wall slide good for beginners?

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

Related exercises

• 45 Degrees Back Extension Scapular AdductionIntermediate · glutes, hamstrings, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius