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VIDEO DEMO

Forearm wall slide

Regression of Serratus Wall Slide

YouTube · Active Life ProfessionalsSerratus Wall SlidesWatch the demonstration

REGRESSION · HOW TO DO IT

Forearm wall slide

These steps are written specifically for the Forearm wall slide. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Forearm wall slide. Place the forearms on a roller against a wall, elbows below shoulders, and feet a small step back.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

SHOULDERS & SCAPULAE / 43

Short rangeShort range

Forearm wall slide

Sets: 3 · Reps: 8–15

Forearm wall slide is a regression of Serratus Wall Slide. Use the written card above for its exact setup and execution.

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.