Banded Wall Slide

ShoulderScapula
Written By David Song

BANDED WALL SLIDE

This exercise is an open chain stability exercise for the scapular protractors. Have a mini band looped around your hands and elbows against a wall just below shoulder height. Spread the hands to tension the band and keep them in line with your elbows and shoulders. Slowly slide your forearms up the wall as high as you can tolerate and slide them back down.

Muscles Involved:

  • Serratus Anterior

  • Pectoralis Major

  • Pectoralis Minor

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

Related Exercises

Featured
Banded Straight Arm Pulldown
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Banded Straight Arm Pulldown
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
David Song
Previous

Dumbbell Toe Raises
Next

Dolphin Press