Forearm Wall Slide

The Forearm Wall Slide is a fantastic exercise for targeting the muscles in your upper back, shoulders, and forearms. This exercise is especially great for individuals looking to improve their posture and strengthen the muscles required for good posture. It can be done at home or in the gym, using only a wall and your body weight. To perform the Forearm Wall Slide, you start by standing with your back against a wall, feet hip-width apart. Place your forearms and hands against the wall, with your elbows bent at a 90-degree angle. Your palms should be facing forward, and your arms should be parallel to the floor. From this starting position, begin to slowly slide your forearms up the wall, maintaining contact with the wall at all times. As you slide upward, focus on squeezing your shoulder blades together and keeping your spine straight. Once your arms are fully extended, slowly lower them back down to the starting position in a controlled manner. It's important to avoid arching your lower back or shrugging your shoulders throughout the movement. Engage your core muscles to maintain stability and keep your body in proper alignment. Aim for a slow and controlled tempo, focusing on the mind-muscle connection and feeling the engagement in your upper back, shoulders, and forearms. Incorporating the Forearm Wall Slide into your regular fitness routine can help improve your posture, increase shoulder mobility, and strengthen the muscles necessary for maintaining a strong and healthy upper body. Try adding it as a warm-up exercise or including it in your upper body strength training workouts for optimal results. Remember to always listen to your body and stop if you experience any pain or discomfort.

Instructions

• Stand tall with your back against a wall and your feet positioned about hip-width apart.
• Extend your arms straight out in front of you with your palms facing up and your fingertips pointing towards the ceiling.
• Keeping your entire back in contact with the wall, slowly slide your forearms up the wall as far as you can.
• Pause for a moment at the top, feeling the stretch in your chest and shoulders.
• Then, slowly slide your forearms back down the wall to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Maintain proper posture throughout the movement
• Engage your core muscles to stabilize your body
• Start with a lighter resistance band and gradually increase as you get stronger
• Focus on slow and controlled movements to maximize muscle activation
• Keep your wrists and elbows in line with your shoulders
• Don't let your shoulders shrug or round forward
• Stay consistent with your workouts to see progress
• Listen to your body and adjust the range of motion if needed
• Consider adding a warm-up and cool-down routine to your workout session
• Consult with a fitness professional if you experience any discomfort or pain.