Wall slides

2 × 10 reps

Trains upward rotation with the lower traps while keeping the blades back.

Steps

1. Back against a wall, feet a step forward, low back gently flat.
2. Arms in a "goal post" shape, back of the forearms on the wall if comfortable.
3. Slide the arms up as far as you can without losing contact or shrugging, then back down.

Cues

• Ribs down
• Shoulders away from the ears