Exercise guide · Beginner · Compound
Roller Seated Shoulder Flexor Depresor Retractor: How to Do It & Muscles Worked
The roller seated shoulder flexor depresor retractor is an exercise that targets the pectorals while also engaging the deltoids and triceps. It involves sitting with legs extended, holding a roller, and performing a controlled rolling motion to extend and retract the arms.
- Primary muscles
- Chest
- Equipment
- Roller
- Level · type
- Beginner · Compound
How to do the roller seated shoulder flexor depresor retractor
- Step 1: Sit on a flat surface with your legs extended in front of you.
- Step 2: Hold the roller with both hands, palms facing down, and place it on your thighs.
- Step 3: Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
- Step 4: Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Roller Seated Shoulder Flexor Depresor Retractor alternatives
More exercises that train the chest as their main target:
-
Assisted Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Assisted Seated Pectoralis Major Stretch with Stability Ball
Chest · Assisted · Beginner stretch -
Assisted Wide-Grip Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Band Bench Press
Chest · Band · Beginner compound -
Behind Head Chest Stretch
Chest · Assisted · Beginner stretch -
Cable Seated Chest Press
Chest · Cable · Beginner compound -
Chest and Front of Shoulder Stretch
Chest · Body Weight · Beginner stretch -
Chest Stretch with Exercise Ball
Chest · Stability Ball · Beginner stretch
More chest exercises
-
Barbell Bench Press
Chest · Barbell · Intermediate compound -
Incline Barbell Bench Press
Chest · Barbell · Intermediate compound -
Chest Dip
Chest · Body Weight · Advanced compound -
Dumbbell Bench Press
Chest · Dumbbell · Beginner compound -
Push-Up
Chest · Body Weight · Beginner compound -
Archer Push Up
Chest · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.