Wall Slide with Foam Roller and Resistance Band
strengthenshoulderintermediateactive
3 × 10 reps
How to do it
- After mastering the unbanded wall slide, kneel on padding facing the wall with the ribs stacked over the pelvis.
- Place a horizontal foam roller under both forearms and a light resistance band around the wrists.
- Press your wrists apart against the band to engage your shoulder stabilizers.
- Roll the foam roller up the wall as you reach overhead, keeping band tension the whole way.
- Return under control and repeat.
Form cues
- Keep the forearms parallel enough that the band does not pull the roller sideways.
- Use light outward tension and maintain a stable half-kneeling base.
- Stop for shoulder or neck pain.
Muscles worked
Strengthens: serratus anterior, lower trapezius, upper trapezius, infraspinatus, teres minor
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed