Forearm Wall Slide

Forearm Wall Slide

Description

The forearm wall slide is an exercise that involves standing with your back against a wall and sliding your forearms up and down the wall. This exercise helps to improve shoulder mobility and stability.

Muscle Group

Equipment Required

Forearm Wall Slide Instructions

  1. Stand with your back against a wall and your feet about 6 inches away from the wall.
  2. Place your forearms against the wall with your elbows at a 90-degree angle.
  3. Slowly slide your forearms up the wall, keeping your elbows and wrists in contact with the wall.
  4. Stop when your arms are fully extended overhead.
  5. Hold for a few seconds, then slowly lower your arms back down to the starting position.
  6. Repeat for 10-15 repetitions.

Forearm Wall Slide Form & Visual

Forearm Wall Slide

Forearm Wall Slide Benefits

  • Improves shoulder mobility and stability
  • Strengthens the muscles of the upper back and shoulders
  • Helps correct poor posture by opening up the chest and shoulders
  • Can be done anywhere with a wall, making it a convenient exercise
  • Low impact and low risk of injury

Forearm Wall Slide Muscles Worked

  • Trapezius
  • Rhomboids
  • Rotator cuff muscles
  • Deltoids
  • Triceps

Forearm Wall Slide Variations & Alternatives

  • Forearm Wall Slide with Resistance Band
  • Forearm Wall Slide with Dumbbells
  • Forearm Wall Slide with Foam Roller
  • Forearm Wall Slide with Swiss Ball
  • Forearm Wall Slide with TRX Suspension Trainer