Wall Slide with Foam Roller and Resistance Band

How to do it

1. After mastering the unbanded wall slide, kneel on padding facing the wall with the ribs stacked over the pelvis.
2. Place a horizontal foam roller under both forearms and a light resistance band around the wrists.
3. Press your wrists apart against the band to engage your shoulder stabilizers.
4. Roll the foam roller up the wall as you reach overhead, keeping band tension the whole way.
5. 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.

Dosage

3 × 10 reps

Muscles worked

Strengthens: serratus anterior, lower trapezius, upper trapezius, infraspinatus, teres minor

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