Library / Upper Back
Thoracic & Scapular Wall Slide
Bodyweight · Vertical Push · Isolation
Upper BackRotator Cuff Serratus AnteriorRear Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Back, Rotator Cuff
- Secondary muscles
- Serratus Anterior, Rear Deltoid
- Equipment
- Bodyweight
- Movement pattern
- Vertical Push (Dynamic force)
- Difficulty
- Beginner
- Working rep range
- 10-12 reps per set
- Between-set interval
- 30 seconds rest
- Intensity & MET
- Low (2.8 MET)
Step-by-step coaching cues
- Stand with glutes, upper back, head, elbows, and wrists gently contacting a wall.
- Keep your lower ribs tucked down as you slide your forearms upward into a Y shape.
- Lower elbows back to your sides while keeping wrist contact.
Joint & safety considerations
No specific joint contraindications are flagged for Thoracic & Scapular Wall Slide. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.