How to do the Wall Slide
Step by step
- Stand with your back and hips against a wall, forearms on the wall in a goalpost shape.
- Keep the backs of the wrists and elbows touching the wall.
- Slide the forearms up the wall as high as you can while staying in contact.
- Lower back down under control at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Only slide as high as you can without shrugging or losing wall contact - a smaller honest range beats a big cheated one.
Coaching cue
Press your low back toward the wall so your ribs do not flare as the arms slide up.
Muscles worked
- Primary: Side delts, Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.