Purpose
Improve overhead scapular control and positioning
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When
- Before climbing sessions
- As part of a shoulder activation sequence
- On rest days for control work
- Once Arm Elevation at the Wall is controlled
Starting position
- Back and forearms lightly touching the wall
- Lower back in contact with the wall (no arching)
- Knees slightly bent
- Pelvis slightly tucked
- Ribs down
- Shoulders relaxed
- Arms bent within a comfortable range
Execution
- Slide the forearms upward along the wall
- Maintain contact and control throughout
- At the top, perform a small liftoff and hold briefly
- Return slowly to the starting position
Key cues
- Shoulders remain relaxed
- No elevation toward the ears
- Ribs stay down
- Movement remains controlled
Dosage
- 2–3 sets × 5–8 reps
- RPE ~3–4/10
Important
- This is a progression from Arm Elevation at the Wall
- Use Arm Elevation at the Wall if you cannot maintain back and forearm contact
- Do not compensate by arching the lower back