Own Every Range
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VIDEO DEMO

Mini-band wall slide

Progression of Serratus Wall Slide

YouTube · Matthew IbrahimMini-Band Wall SlideWatch the demonstration

PROGRESSION · HOW TO DO IT

Mini-band wall slide

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

  1. 01
    Set up your version

    Set up specifically for the Mini-band wall slide. Keep steady band tension without letting it change your joint position.

  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

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  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

Mini-band wall slide

Sets: 3 · Reps: 8–15

Mini-band wall slide is a progression 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.