Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Also known as: seated roller single leg shoulder flexor depresor retractor

Intermediate

Pectorals

Roller

Roller Seated Single Leg Shoulder Flexor Depresor Retractor is ready for real load and honest reps and fits in after your main press.

How to do Roller Seated Single Leg 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 back slightly and engage your core muscles.
Raise the roller up to shoulder level, keeping your arms straight.
Slowly lower the roller back down to your thighs.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises

Roller Seated Single Leg 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 Single Leg 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.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Easier progression

Incline Dumbbell Flyes

Harder progression

Raise Single Arm Push-up

Swap Roller Seated Single Leg Shoulder Flexor Depresor Retractor For

Barbell Wide Reverse Grip Bench Press

Weighted Svend Press

Push-up (on Stability Ball)

Roller Seated Single Leg Shoulder Flexor Depresor Retractor — Frequently Asked Questions

How do you do the Roller Seated Single Leg 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 back slightly and engage your core muscles. 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 Single Leg Shoulder Flexor Depresor Retractor work?

The Roller Seated Single Leg 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 Single Leg 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 Single Leg 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 Single Leg Shoulder Flexor Depresor Retractor?

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

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

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