Forearm Wall Slide 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Forearm Wall Slide is an effective exercise primarily targeting the shoulders, with secondary emphasis on the upper back. It requires no equipment other than your bodyweight and is performed by standing with your back against a wall, arms bent at 90 degrees, and forearms pressing against the wall. As you slide your forearms upward, the movement helps to improve shoulder mobility and stability, while also engaging the muscles of the upper back. This exercise is ideal for strengthening the shoulder region, enhancing posture, and promoting better scapular movement. It's particularly beneficial for those looking to improve shoulder flexibility and upper back strength.
How to Perform
Start by standing with a staggered stance, positioning your forearms against a wall at about shoulder height. Keep your feet hip-width apart for stability.
Inhale deeply, then exhale as you slowly slide your forearms upward along the wall, aiming to fully extend your elbows at the top of the movement.
At the peak, lift your hands slightly off the wall, ensuring your spine remains neutral and your core stays engaged to avoid any arching of the back.
Gradually lower your arms back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, focusing on smooth, controlled motions to target the shoulders and upper back effectively.
Tips
At the top of the movement, your arms should form a "Y" shape, resembling the overhead position when your elbows are fully extended.
Maintain a staggered stance and slightly lean into the wall at the hips for better balance and alignment.
Initially, a wider stagger stance may be necessary to prevent excessive hyperextension of the lower back.
During the lowering phase, avoid actively engaging the lats to pull the elbows down. Instead, let your forearms slide down the wall naturally while keeping the back muscles relaxed.
For those with limited scapular depression, a slight shrug at the top of the movement may be needed to allow for full upward rotation and ensure proper shoulder mechanics.
Ensure that your head does not protrude forward as you lift your hands off the wall. Focus on moving the shoulder blades along the rib cage, rather than shifting your head in relation to your arms.
How Not to Perform
Avoid Arching the Back: Do not excessively arch your lower back during the exercise. Maintain a neutral spine by engaging your core to prevent strain on your back and ensure proper shoulder alignment.
Don’t Use Momentum: Avoid jerking or swinging your body to move your arms up or down. Focus on slow, controlled movements to target the shoulders effectively and prevent unnecessary energy expenditure.
Don’t Overextend Your Elbows: When reaching the top of the movement, do not force your elbows to lock out too aggressively. This can cause joint stress. Instead, extend your arms fully but with control, ensuring that the shoulders, not the elbows, are doing the work.
Don’t Shrug the Shoulders: Avoid using your neck or upper traps to assist the movement. Keep your shoulders relaxed and focus on using the muscles of the shoulders and upper back for the lift, not your neck.
Avoid Leaning Too Far Forward: While it’s important to slightly lean into the wall for balance, do not lean too much. This can compromise your posture and make the exercise less effective. Maintain a balanced, upright position.
Don’t Let the Head Jut Forward: As you lift your hands off the wall, do not let your head protrude forward. Keep your neck in a neutral position, ensuring that the movement stays in the shoulders and scapula rather than transferring to the neck.
Don’t Overuse the Lats on the Eccentric Phase: During the lowering phase, avoid pulling your elbows down with your lats. Let the forearms naturally slide down the wall without actively engaging the lats to reduce unnecessary muscle tension.
Don’t Perform the Exercise Too Quickly: Speeding through the movement reduces the effectiveness of the exercise and increases the risk of injury. Move slowly and with control to maximize shoulder engagement and prevent strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
