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Serratus Anterior · Beginner

Banded Scapular Wall Slide

Banded forearm wall slide training serratus activation, upward rotation, and controlled overhead reach.

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Banded Scapular Wall Slide demonstration

Exercise overview

Training details

Serratus AnteriorRotator CuffCore

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing a wall with a light band around the wrists and forearms on the wall.
  2. 02Press gently outward into the band so the wrists stay lined up with the elbows.
  3. 03Slide the forearms up the wall while keeping the ribs down.
  4. 04Reach slightly at the top so the shoulder blades rotate upward.
  5. 05Slide down slowly and keep steady band tension the whole time.

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Variations

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

Easier regressionWall SlideRelated variationProne 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 substituteScapular Push-UpComparable substituteScap Push Up on ElbowsComparable substituteSingle Arm Scapula Push upComparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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