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Shoulders · Beginner

Prone Wall Slide

Face-down wall slide training pain-free overhead reach, scapular upward rotation, and rib control.

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Prone Wall Slide demonstration

Exercise overview

Training details

ShouldersSerratus AnteriorUpper Back

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down near a wall with the forearms or hands in contact and the elbows bent comfortably.
  2. 02Brace the trunk, keep the forehead supported, and lengthen the neck away from the shoulders.
  3. 03Slide the arms upward along the wall while gently reaching forward through the shoulder blades.
  4. 04Stop before the ribs lift, the lower back arches, or the shoulders shrug toward the ears.
  5. 05Slide the arms back down under control and repeat through the same smooth range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWall SlideRelated variationBanded Scapular Wall SlideRelated variationSeated Wall Angel

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew RotationComparable substituteScapular Push-UpComparable substituteScap Push Up on ElbowsComparable substituteSingle Arm Scapula Push up

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