Exercise
Wall Slides
Also known as: wall slide, wall angels, scapular wall slides
Wall Slides is a isolation exercise for the traps. Main target: lower traps. Also works: lateral deltoid, anterior deltoid, rhomboids and middle back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand with your back against a wall, feet a little in front of it; press your lower back, upper back and head lightly into the wall.
- Place your forearms and the backs of your hands on the wall, elbows bent at 90 degrees at shoulder height.
- Slide your arms up the wall as high as you can without losing contact, then pull them back down, squeezing the shoulder blades down and together.
- Move slowly; stop the range where the hands or lower back leave the wall.
Similar exercises
Scapular Pull-Up
Bodyweight
Lower traps
Pullups
Bodyweight
Upper latsLower lats
Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head
Inverted Row
Bodyweight
Middle back
Bodyweight Mid Row
Bodyweight
Middle back
Chair Lower Back Stretch
Bodyweight
Upper lats
Alternatives with other equipment
Incline Dumbbell Shrug
Dumbbell
Lower traps
Barbell Shrug
Barbell
Upper traps
Cable Shrugs
Cable
Upper traps
Calf-Machine Shoulder Shrug
Machine
Upper traps
Smith Machine Behind the Back Shrug
Smith machine
Upper traps
Hyperextensions (Back Extensions)
Other
Lower back
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