How to do the Roller Seated Shoulder Flexor Depresor Retractor
Roller Seated Shoulder Flexor Depresor Retractor is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using roller, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Roller Seated Shoulder Flexor Depresor Retractor demonstration · © GymiaFit
Roller Seated Shoulder Flexor Depresor Retractor at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Roller
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Roller Seated Shoulder Flexor Depresor Retractor step by step
- 1Sit on a flat surface with your legs extended in front of you.
- 2Hold the roller with both hands, palms facing down, and place it on your thighs.
- 3Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
- 4Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
- 5Repeat for the desired number of repetitions.
Roller Seated Shoulder Flexor Depresor Retractor — questions
What muscles does the Roller Seated Shoulder Flexor Depresor Retractor work?
The Roller Seated Shoulder Flexor Depresor Retractor primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Roller Seated Shoulder Flexor Depresor Retractor?
You need roller. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Roller Seated Shoulder Flexor Depresor Retractor suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Roller Seated Shoulder Flexor Depresor Retractor?
Roller Seated Single Leg Shoulder Flexor Depresor Retractor, Assisted Chest Dip (kneeling), Assisted Seated Pectoralis Major Stretch With Stability Ball train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Roller Seated Shoulder Flexor Depresor Retractor demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.