Roll Seated Shoulder Flexor Depresor Retractor

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with a neutral spine and your core engaged.
2. Extend one leg straight out in front of you with your heel on the floor and toes pointed up to create tension in the hamstring.
3. Place a foam roller on the bench beside your hip on the same side as your bent leg.
4. Place your palm or forearm on the center of the foam roller with your arm extended.

How to do it

1. Inhale and roll the foam roller forward by reaching with your arm, allowing the shoulder blade to protract slightly while maintaining an upright torso.
2. Exhale as you roll the foam roller back toward your hip, focusing on pulling the shoulder blade down (depression) and back (retraction).
3. Contract your triceps and squeeze your rhomboids and mid-trapezius at the end of the movement.
4. Complete the set on one side before switching your leg position and arm to the opposite side.

Form checklist

• Keep the extended leg completely straight to maintain active hamstring engagement.
• Ensure the movement is driven by the shoulder blade rather than just bending the elbow.
• Maintain a tall, vertical spine; avoid leaning forward as you roll the foam roller.
• Keep your shoulders away from your ears to ensure proper scapular depression.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are tucking your shoulder blade into your opposite back pocket during the retraction phase.
• Apply constant downward pressure on the foam roller to increase activation in the triceps and latissimus dorsi.

Make it harder

• Pause and hold the peak retraction for 3-5 seconds to increase isometric strength in the upper back.
• Hover the extended leg 1-2 inches off the floor to significantly increase core and hip flexor demand.

Frequently asked

What muscles does the roll seated shoulder flexor depresor retractor work?

The roll seated shoulder flexor depresor retractor primarily targets the deltoids, lats, and serratus anterior, and also works the erector spinae, obliques, and trapezius as secondary muscles.

What equipment do you need for the roll seated shoulder flexor depresor retractor?

The roll seated shoulder flexor depresor retractor uses foam roller.

Is the roll seated shoulder flexor depresor retractor good for beginners?

Yes. The roll seated shoulder flexor depresor retractor is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Medicine Ball Overhead ThrowIntermediate · deltoids, lats, and serratus anterior
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Battling Ropes SeatedIntermediate · abs, biceps, deltoids, and lats