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Chest Exercise · Roller

Roller Seated Single Leg Shoulder Flexor Depresor Retractor exercise animation

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Category
Chest
Equipment
Roller
Target
Pectorals

Doing the same shoulder flexor-depressor-retractor pattern from a single-leg seated position adds a balance and core-stability layer on top of the shoulder mobility work, making it a more demanding version of the two-leg seated variation.

How to Do the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

  1. Sit down on a flat surface with your legs stretched out in front of you.
  2. Grasp the roller with both hands, palms down, resting it on your thighs.
  3. Tilt your upper body back a touch and brace your abdominal muscles.
  4. Lift the roller up to shoulder height while keeping your arms straight.
  5. Gradually bring the roller back down to rest on your thighs.
  6. Finish the recommended repetitions on this side before switching over to train the other side.

Calorie Burn & Set Tracker

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

Muscles Worked

The Roller Seated Single Leg 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

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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 Single Leg Shoulder Flexor Depresor Retractor work?
The Roller Seated Single Leg Shoulder Flexor Depresor Retractor primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Roller Seated Single Leg Shoulder Flexor Depresor Retractor?
The Roller Seated Single Leg Shoulder Flexor Depresor Retractor is done with a roller.
What's a good alternative to the Roller Seated Single Leg 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.