Resistance Band Serratus Wall Slide With Foam Roll

Muscles worked

Setup

1. Place a mini-resistance band around your wrists and stand facing a wall.
2. Position a foam roller against the wall at eye level, pinning it in place with your forearms.
3. Set your feet shoulder-width apart and maintain a slight 'hollow body' position by tucking your pelvis and engaging your core.
4. Pull your hands apart against the band so your forearms are parallel to each other.

How to do it

1. Exhale and push your forearms into the roller, feeling your shoulder blades spread apart (protraction) across your back.
2. Slowly roll the foam roller up the wall by reaching your arms upward, maintaining constant outward tension on the band.
3. Continue the slide until your elbows are near ear level, ensuring your lower back does not arch.
4. Inhale as you slowly control the roller back down to the starting position at eye level.

Form checklist

• Keep forearms parallel; do not let your hands migrate toward each other.
• Maintain a slight 'rounded' feeling in the upper back to keep the serratus engaged.
• Avoid shrugging your shoulders into your ears as you reach upward.
• Keep your ribs tucked down to prevent compensation from the lumbar spine.

Pro tips

• Think about 'pushing the wall away' through your elbows throughout the entire range of motion to maximize serratus activation.
• Apply more pressure through the pinky-side of your hands to better engage the posterior deltoids and external rotators.

Make it harder

• Use a heavier resistance band to increase the demand on the lateral deltoids and rotator cuff.
• Add a 'reach' at the top of the movement, lifting the forearms slightly off the roller for a one-second hold.

Frequently asked

What muscles does the resistance band serratus wall slide with foam roll work?

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

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

The resistance band serratus wall slide with foam roll uses resistance band.

Is the resistance band serratus wall slide with foam roll good for beginners?

The resistance band serratus wall slide with foam roll is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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