Wall Slides
Stand with your back against a wall and press your lower back, upper back and head into it. Bring your arms up into a goalpost position with the backs of your forearms and hands flat against the wall. Slide your arms up overhead, keeping every contact point pressed to the wall, then slide them back down without letting your ribs flare or your back arch. Move slowly and stop wherever you can no longer keep contact.
SHOULDERS · PULL
How it is executed
- Stand with your back against a wall and press your lower back, upper back and head into it.
- Bring your arms up into a goalpost position with the backs of your forearms and hands flat against the wall.
- Slide your arms up overhead, keeping every contact point pressed to the wall, then slide them back down without letting your ribs flare or your back arch.
- Move slowly and stop wherever you can no longer keep contact.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best TrueCoach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Price per sessionHow much to charge per session
