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Chest Exercise · Roller

Roller Seated Shoulder Flexor Depresor Retractor exercise animation

Roller Seated Shoulder Flexor Depresor Retractor

Category
Chest
Equipment
Roller
Target
Pectorals

This roller drill trains the shoulder through flexion, depression, and retraction in a controlled seated position, aimed at shoulder mobility and control rather than raw pressing strength. Useful for anyone whose shoulders feel stiff or poorly coordinated during overhead work.

How to Do the Roller Seated Shoulder Flexor Depresor Retractor

  1. Sit down on a flat surface, stretching your legs out in front of you.
  2. Grip the roller with both hands, palms down, and rest it on top of your thighs.
  3. Tilt your torso forward a little and push the roller away from you, straightening your arms out in front.
  4. Hold briefly, then gradually pull the roller back toward you, bending your elbows until it returns to your thighs.
  5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Roller Seated Shoulder Flexor Depresor Retractor primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have roller? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Roller Seated Shoulder Flexor Depresor Retractor work?
The Roller Seated Shoulder Flexor Depresor Retractor primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Roller Seated Shoulder Flexor Depresor Retractor?
The Roller Seated Shoulder Flexor Depresor Retractor is done with a roller.
What's a good alternative to the Roller Seated Shoulder Flexor Depresor Retractor?
If you don't have access to a roller, the Archer Push Up targets the same pectorals using body weight instead.