Wall Slide
The wall slide is a bodyweight shoulder mobility exercise targeting the deltoids. Performed with the back against a wall, the controlled upward arm slide challenges shoulder flexion, scapular stability, and rotator cuff function, making it a foundational drill for correcting poor shoulder mechanics.
How to do it
- Stand with your back, head, and heels flat against a wall and your feet about six inches from the base.
- Press both arms against the wall in a goalpost position with elbows at 90 degrees and upper arms at shoulder height.
- Slowly slide both arms upward along the wall, straightening them overhead while maintaining contact with the wall.
- Pause at the top, then slide your arms back down to the goalpost position.
- Keep your lower back, elbows, and wrists in contact with the wall throughout the movement.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back flat against the wall.
- Keep your wrists and elbows touching the wall.
- Slide your arms up slowly without shrugging your shoulders.
- Breathe steadily as you reach overhead.
Breathing: Inhale as you prepare against the wall, and exhale slowly as you slide your arms upward.
Common mistakes
- Arching the lower back away from the wall, which reduces the stretch in your upper back and shoulders.
- Letting the elbows lift off the wall, which shifts the work away from the target muscles.
- Rushing the movement, which prevents your shoulders from settling into a proper mobility range.
Muscles worked
Primary: delts. Secondary: traps, rotator cuff.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps, rest 45 s
Lose weight
2–3 sets × 10–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my lower back arches away from the wall?
Step your feet slightly further away from the base of the wall and gently tuck your tailbone to keep your spine flat.
How often should I do wall slides?
You can perform them daily as part of your warm-up or mobility routine to support daily posture.
Is it normal to feel tension in my upper back?
Yes, mild muscular effort in the upper back and shoulders is expected as you work against your range of motion.