Exercise · mobility
Wall slides
Wall slides is a beginner-friendly mobility movement that trains shoulders, upper_back, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–12 reps, tempo slow.
The most common mistake is ribs flaring and lower back arching off the wall. If no equipment or the movement itself doesn't suit you, Shoulder dislocates (band/stick) or Band pull-apart or Face pull cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Back, elbows and wrists on the wall | पीठ, कोहनी और कलाई दीवार पर |
| 2 | Slide the arms up keeping contact, ribs down | हाथ ऊपर सरकाओ, दीवार से लगे रहें, पसलियाँ नीचे |
| 3 | Slide down and squeeze the shoulder blades | नीचे लाओ, कंधे की हड्डियाँ दबाओ |
Equipment & who it fits
Needs no equipment, rated beginner. Search "wall slides shoulder mobility" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Wall slides work?
- Wall slides primarily trains shoulders, upper_back, using a mobility pattern with no equipment.
- What's the most common mistake with Wall slides?
- Ribs flaring and lower back arching off the wall
- What can I do instead of Wall slides?
- The closest substitutes in this database are shoulder dislocates, band pull apart, face pull, which train the same pattern with different equipment.