Roller Seated Shoulder Flexor Depresor Retractor

Also known as: seated roller shoulder flexor depresor retractor

Intermediate

Pectorals

Roller

Chasing a chest that grows from tension? Roller Seated Shoulder Flexor Depresor Retractor uses straightforward equipment demands to get there.

How to do Roller Seated Shoulder Flexor Depresor Retractor

Sit on a flat surface with your legs extended in front of you.
Hold the roller with both hands, palms facing down, and place it on your thighs.
Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises

Roller Seated Shoulder Flexor Depresor Retractor Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Roller Seated Shoulder Flexor Depresor Retractor Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Roller Seated Shoulder Flexor Depresor Retractor

Easier progression

Dumbbell Fly

Harder progression

Dumbbell Incline One Arm Press

Swap Roller Seated Shoulder Flexor Depresor Retractor For

Weighted Svend Press

Push-up (on Stability Ball)

Dumbbell Incline Alternate Press

Roller Seated Shoulder Flexor Depresor Retractor — Frequently Asked Questions

How do you do the Roller Seated Shoulder Flexor Depresor Retractor?

Sit on a flat surface with your legs extended in front of you. Hold the roller with both hands, palms facing down, and place it on your thighs. Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. Use roller and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Roller Seated Shoulder Flexor Depresor Retractor work?

The Roller Seated Shoulder Flexor Depresor Retractor primarily targets the pectorals. It is classified as a chest exercise and is performed with roller.

How many sets and reps of the Roller Seated Shoulder Flexor Depresor Retractor should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Roller Seated Shoulder Flexor Depresor Retractor good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Roller Seated Shoulder Flexor Depresor Retractor?

Try the Weighted Svend Press, Push-up (on Stability Ball) or the Dumbbell Incline Alternate Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Roller Seated Shoulder Flexor Depresor Retractor the same as the seated roller shoulder flexor depresor retractor?

Yes. The Roller Seated Shoulder Flexor Depresor Retractor is also commonly called the seated roller shoulder flexor depresor retractor. Different gyms and training programs label it differently, but "seated roller shoulder flexor depresor retractor" refer to this same movement.