Serratus Wall Slide

Muscles worked

Setup

1. Stand facing a wall with your feet shoulder-width apart or in a slight staggered stance for stability.
2. Place your forearms against the wall at shoulder height with your elbows bent at 90 degrees.
3. Position your hands so the pinky side of your palms is in contact with the wall, keeping your forearms parallel.

How to do it

1. Exhale as you slowly slide your forearms up the wall in a slight 'V' shape, reaching as high as possible.
2. At the top of the movement, actively push your forearms into the wall to protract your shoulder blades, feeling them wrap around your ribcage.
3. Inhale as you slowly slide your arms back down to the starting position with controlled tension.
4. Maintain a steady tempo, taking approximately 2 seconds to slide up and 2 seconds to return.

Form checklist

• Keep your core engaged to prevent your lower back from arching as your arms move upward.
• Ensure your shoulders stay depressed and do not shrug toward your ears during the slide.
• Maintain constant pressure against the wall throughout the entire range of motion.
• Keep your elbows and wrists in line; do not let your hands flare inward or outward excessively.

Pro tips

• Focus on the 'reach' at the top of the movement to maximize serratus anterior activation and ribcage expansion.
• Think about pushing your body away from the wall rather than just sliding your arms up it to engage the deep stabilizers.

Make it harder

• Place a mini-band around your wrists to add lateral resistance and increase posterior deltoid and rotator cuff engagement.
• Perform the slide using a foam roller between your forearms and the wall to create a more unstable surface.

Frequently asked

What muscles does the serratus wall slide work?

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

What equipment do you need for the serratus wall slide?

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

Is the serratus wall slide good for beginners?

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

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
• Resistance Band Serratus Wall Slide With Foam RollIntermediate · serratus anterior and trapezius