Exercise guide
Seated Shoulder Flexor Depresor Retractor Stretch
- Beginner
- Isolation
- Timed hold
- Chest
- Shoulders
This stretch targets the anterior chain of the upper body, specifically the chest, front shoulders, and biceps, by using a seated position to stabilize the torso while extending the arms behind the body. It is highly effective for improving posture and counteracting the 'hunched' position common in desk work.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Place your hands on the bench behind your hips, fingers pointing away from your body.
- Sit tall with a neutral spine and engage your core to stabilize the torso.
How to do it
- Slowly slide your hips forward off the bench while keeping your hands firmly planted on the surface.
- Gently lower your hips toward the floor until you feel a deep stretch across your chest, anterior deltoids, and biceps.
- Hold the position for 20-30 seconds, breathing deeply and exhaling as you sink into the stretch.
- Carefully push through your hands and use your legs to return your hips to the bench.
Form checklist
- Keep your chest lifted and shoulders depressed (down away from your ears).
- Maintain a slight bend in the elbows to avoid joint strain.
- Keep your neck neutral and gaze forward; do not let your chin drop to your chest.
- Avoid excessive arching in the lower back by keeping the core braced.
Pro tips
- Focus on 'opening' the collarbones to maximize the stretch in the pectoralis minor and anterior deltoid.
- To intensify the bicep stretch, focus on keeping the palms flat and rotating the inner elbows forward.
Make it harder
- Walk your feet further away from the bench to increase the angle of shoulder extension.
- Slowly shift your weight from side to side to emphasize the stretch on one shoulder at a time.
Frequently asked
- What muscles does the seated shoulder flexor depresor retractor stretch work?
- The seated shoulder flexor depresor retractor stretch primarily targets the deltoids, and also works the lats and serratus anterior as secondary muscles.
- What equipment do you need for the seated shoulder flexor depresor retractor stretch?
- The seated shoulder flexor depresor retractor stretch requires no equipment — just your body weight.
- Is the seated shoulder flexor depresor retractor stretch good for beginners?
- Yes. The seated shoulder flexor depresor retractor stretch is a beginner-friendly movement and a strong foundation to build on.