StrengthIn review

Band Wall Slide

A forearm wall slide with a mini loop band around both wrists.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Shoulder raise
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Loop a mini-band around both wrists and face a wall.
Place both forearms on the wall with elbows below shoulder height. Press the wrists gently apart.

Do the rep

Slide both forearms up the wall through a comfortable range while keeping light outward pressure on the band.
Slide back to the start without lifting the ribs.

What counts as a rep

One rep slides both forearms up the wall through a comfortable range and returns to the starting height with light outward band tension.

Breathing

Exhale through the effort and inhale during the controlled return.

Cues

Keep the ribs over the pelvis.
Use a stronger band when the reps get easy.

Common mistakes

Arching to reach higher
What you seeThe lower back arches as the forearms rise.
FixUse a shorter slide and keep the ribs down.
A stable position keeps the intended movement controlled.

Stop the set if

Stop if you feel sharp pain.
Stop if the band shows a tear or slips from its support.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Serratus anterior · moderate confidence
Shoulders · moderate confidence

Assisting

Rotator cuff · moderate confidence
Upper back · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Mini band + Wall

Loop a mini-band around both wrists and face a wall. Place both forearms on the wall with elbows below shoulder height. Press the wrists gently apart.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 13, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_dumbbell_lateral_raise, the closest Wave 1 record. Its review evidence does not approve this draft.
The CSV upper-body pattern becomes shoulder-raise with secondary_push, isolation_target by movement (rule 2).
Bodyweight-reps only replaces the CSV load-and-reps. Band resistance has no kg value (rule 1). Use a stronger band when the reps get easy.
The CSV family anatomy hint is narrowed to the muscles of this drafted movement; the assigned review tier must confirm it.
Skill tier beginner: a light band or assisted floor position permits a clean first-session rep. Failure cost low: the user can stop the band or floor movement safely (rule 3).
OWNER REVIEW: shoulder-raise replaces the CSV upper-body pattern. Roles are secondary_push and isolation_target, as ex_scapular_push_up (rule 2).
OWNER REVIEW: the CSV requires resistance-band. This wrist-loop form instead requires mini-band and wall, as ex_wall_push_up requires wall. Home remains yes (rule 1).
The slide height and forearm contact standard need coach confirmation.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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