Serratus Wall Slide
Description
The serratus wall slide stands with your back against a wall and slides your arms up the wall overhead while maintaining contact. It activates the serratus anterior, improves scapular upward rotation, and is widely used in physical therapy for shoulder health.
Muscle Group
Equipment Required
Serratus Wall Slide Instructions
- Stand with your back flat against a wall. Feet 6 to 12 inches from the wall.
- Press your lower back, upper back, and head against the wall.
- Place the backs of your hands against the wall at shoulder height, elbows at 90 degrees.
- Slide your arms up the wall overhead while maintaining contact.
- Extend as high as you can while keeping hands and elbows on the wall.
- Slowly slide back down.
- Keep constant contact with the wall throughout.
- Aim for 10 to 15 reps.
Serratus Wall Slide Form & Visual
Serratus Wall Slide Benefits
- Activates the serratus anterior
- Improves scapular upward rotation
- Widely used in physical therapy
- Builds shoulder health
- No equipment needed
- Reveals shoulder mobility limitations
Serratus Wall Slide Muscles Worked
- Serratus anterior
- Lower trapezius
- Rotator cuff
- Deltoids
Serratus Wall Slide Variations & Alternatives
- Push-Up Plus (serratus focus)
- PVC Pass-Through
- Arm Circles
- Floor Slide
- Band Wall Slide
