Move · Videos · Technique · 7 min

Serratus Wall Slide for Shoulder Blade Control

Serratus Wall Slide for Shoulder Blade Control — video by Squat University Play · 7:21

Video by Squat University on YouTube · Open on YouTube

A physical therapist explains why the shoulder blades need to rotate upward for overhead reaching and teaches the foam-roller wall slide, with a band progression. Aimed at shoulder blades that wing out and at lifters who reach overhead.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • wall, foam roller
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Step by step 6

Tap a time to watch that step in the video.

  1. Common drills like the scapular punch and serratus push-up train only part of what this muscle does. 0:38
  2. Set-up: foam roller against the wall at about head height, forearms on it, close to parallel. 2:11
  3. Round your upper back, reach your arms up and out, rotate the shoulder blades around, then lower slowly. 2:42
  4. Breathe out as you reach to hug the shoulder blades closer to your ribs. 3:14
  5. Progression: loop a band around your wrists and keep pressing out against it as you slide. 3:41
  6. If you feel a pinch at the front of the shoulder, a partner can guide the shoulder blade upward. 4:32

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Round the upper back slightly with forearms on the roller against the wall
  • Reach the arms up and out while rotating the shoulder blades around the body
  • Exhale as you reach and lower back down slowly

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesreaching arms up and out, shoulder blade rotation
  • Upper back movesrounding upper back, shoulder blades gliding

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Squat University; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety