# Scapular Wall Slide

URL: https://heatsy.app/ex/scapular-wall-slide

Also known as: Scap Wall Slide, Scapula Wall Slide, Forearm Wall Slide, Wall Slides

Body region: Shoulders, Back, Chest

## Muscles

- Main: Serratus Anterior, Trapezius
- Helps: Deltoid, Supraspinatus, Infraspinatus, Teres Minor
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand facing a wall, a short step away, and place the forearms on it in front of the shoulders, elbows bent and little-finger sides against the wall.
2. Keep the ribs down and lean in slightly so the forearms press lightly into the wall.
3. Slide the forearms up the wall into a Y as high as you can while the shoulder blades rotate up and wrap around the ribs.
4. Slide back down slowly to the start.

### Cues

- Keep the forearms in contact with the wall the whole way.
- Reach up, not up toward the ears.
- Slide slowly and smoothly.

### Common mistakes

- Arching the lower back to get higher.
- Shrugging the shoulders.
- Letting the forearms come off the wall.

## Alternatives

- [Serratus Wall Slide](https://heatsy.app/ex/serratus-wall-slide)
- [Wall Angel](https://heatsy.app/ex/wall-angel)