Forearm Wall Slide
Description
The forearm wall slide (wall angel with forearms) places both forearms flat against a wall and slides them up and down while maintaining contact. It develops thoracic extension, shoulder flexion, and scapular upward rotation mobility.
Muscle Group
Equipment Required
Forearm Wall Slide Instructions
- Stand with your back against a wall. Feet 6 to 12 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Place your forearms flat against the wall at shoulder height, elbows at 90 degrees.
- Slide your forearms up the wall as high as possible while maintaining full wall contact.
- Slide back down to the starting position.
- Keep forearms, elbows, and wrists in contact with the wall throughout.
- If you cannot maintain contact, your thoracic mobility needs work.
- Aim for 10 to 15 reps.
Forearm Wall Slide Form & Visual
Forearm Wall Slide Benefits
- Develops thoracic extension and shoulder mobility
- Reveals mobility limitations clearly
- Physical therapy staple
- No equipment needed
- Builds scapular control
- Excellent warm-up before overhead work
Forearm Wall Slide Muscles Worked
- Serratus anterior
- Lower trapezius
- Rotator cuff
- Thoracic extensors
Forearm Wall Slide Variations & Alternatives
- Serratus Wall Slide
- PVC Pass-Through
- Arm Circles
- Floor Slide (lying down)
- Band Wall Slide
