Replicate the motion of a wall slide without the wall—with a mini band around the wrists, stand with your forearms parallel to each other and a 90-degree angle at the elbow and shoulder.
 
Keeping the shoulder blades down and level with each other, move the forearms up as if sliding them along a wall, resisting the band tension to keep them parallel to each other and at the same distance apart.
 
Continue opening the shoulders until the arms are completely overhead, maintaining tension against the band and the same scapular position, then return at the same controlled tempo to the starting position.
 
Purpose
The banded no wall slide is variation of the wall slide that increases the possible range of motion to improve scapular protraction, symmetry, and shoulder mobility.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 8-10 reps are appropriate.