Chest exercise · roller
Roller Seated Shoulder Flexor Depresor Retractor
The roller seated shoulder flexor depresor retractor is a roller exercise that targets the chest (pectorals), with the deltoids and triceps assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every foam roller exercise.
