Scapular Slide Back to Wall
Expert Advice
Keep your back flat against the wall and move only your shoulder blades to prevent compensating with other muscle groups.
How-to-do Steps
- Stand with your back against a wall, feet shoulder-width apart.
- Place your arms against the wall with elbows bent at 90 degrees.
- Slide your arms up while squeezing your shoulder blades together.
- Slide your arms back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Scapular Slide Back to Wall primarily targets the Abs, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Traps30%
Secondary
Shoulders20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Scapular Slide Back to Wall work?
Scapular Slide Back to Wall primarily targets the Abs, Traps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Scapular Slide Back to Wall?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Scapular Slide Back to Wall suitable for beginners?
Yes, Scapular Slide Back to Wall is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
