All exercisesWarm-ups·Shoulders 
Scapular Wall Slides
ShouldersBack
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At a glance
- Equipment
- A clear wall
- Suggested reps
- 8–12 reps
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Common mistakes
You arch the lower back off the wall to fake overhead range you don't have yet.
You let the elbows and wrists peel away from the wall as soon as the slide gets hard.
You slide fast, skipping the sticky spots that are the whole reason to do this.
What to focus on
Keep the ribs down and the lower back pressed to the wall — that is what makes the shoulders do the work.
Only slide as high as contact allows, and expect a little more height with each rep.
