Chest · Roller · Beginner

How to do Roller Seated Shoulder Flexor Depressor Retractor

The roller seated shoulder flexor depresor retractor is an exercise that targets the pectorals while also engaging the deltoids and triceps. It involves sitting with legs extended, holding a roller, and performing a controlled rolling motion to extend and retract the arms.

Roller Seated Shoulder Flexor Depressor Retractor demonstration

Primary muscle: Chest
Also works: Deltoids and Triceps
Equipment: Roller
Level: Beginner
Category: Chest

How to do Roller Seated Shoulder Flexor Depressor Retractor, step by step

Sit on a flat surface with your legs extended in front of you.
Hold the roller with both hands, palms facing down, and place it on your thighs.
Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
Repeat for the desired number of repetitions.

Muscles worked

Roller Seated Shoulder Flexor Depressor Retractor works your chest as the main mover, with help from your deltoids and triceps.

Track Roller Seated Shoulder Flexor Depressor Retractor in SPLYT

Roller Seated Shoulder Flexor Depressor Retractor is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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