Own Every Range
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VIDEO DEMO

Serratus Wall Slide

YouTube · Tangelo - Seattle Chiropractor + RehabHow To Do Serratus Slides With Foam RollerWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Serratus Wall Slide

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Place the forearms on a roller against a wall, elbows below shoulders, and feet a small step back.

  2. 02
    Move

    Press gently into the wall and slide the forearms upward while reaching the shoulder blades around the ribs.

  3. 03
    Finish

    Finish before the ribs flare or shoulders pinch, then slide down while keeping light pressure on the wall.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

SHOULDERS & SCAPULAE / 43

Short rangeShort range

Serratus Wall Slide

Sets: 3 · Reps: 8–15

Train upward rotation and reach as the arms travel overhead.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The serratus anterior shortens to move the scapula around the ribcage while the wall gives immediate feedback against shrugging or lumbar extension.