Scapular Slide Back to Wall
Stand with your back against a wall, feet shoulder-width apart. Keep your arms at your sides.
- Raise your arms to shoulder height, bending your elbows at 90 degrees.
- Press your forearms and hands against the wall.
- Slide your arms up and down the wall while maintaining contact.
- Focus on engaging your shoulder blades as you move.
How to perform the Scapular Slide Back to Wall
- Set up. Set up in a stable, balanced starting position appropriate for the Scapular Slide Back to Wall using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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