Roller Seated Shoulder Flexor Depresor Retractor

DeltoidsRollerIntermediate
Sit upright on a chair or bench with your feet flat on the ground. Place the foam roller horizontally behind your back at the level of your shoulder blades. Keep your hands by your sides. Lean back onto the roller, allowing it to support your upper back. While maintaining contact between your head, upper back, and the roller, flex your shoulders by bringing your arms forward as if hugging yourself. Then, depress your shoulder blades by actively pushing them down towards your waist. Afterward, retract your shoulder blades by squeezing them together. Repeat this sequence of movements, smoothly and controlled, for the desired number of repetitions.

How to perform the Roller Seated Shoulder Flexor Depresor Retractor

  1. Set up. Set up in a stable, balanced starting position appropriate for the Roller Seated Shoulder Flexor Depresor Retractor using your roller.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

Band Assisted Wheel Rollout

AbdominalsRollerIntermediate

The Band Assisted Wheel Rollout is an effective exercise for building core strength and stability.To perform this exe…

View

Foam Roll Serratus Wall Slide

Pectoralis MinorRollerBeginner

Perform the Foam Roll Serratus Wall Slide to enhance shoulder mobility and activate the serratus anterior muscle.Stan…

View

Resistance Band Serratus Wall Slide with Foam Roll

Pectoralis MinorResistance BandIntermediate

Perform the Resistance Band Serratus Wall Slide with Foam Roll to enhance shoulder stability and engage the serratus …

View

Roll Anterior Calf Foam Rolling

CalvesRollerBeginner

Foam rolling the anterior calf helps release tension and improve flexibility.Begin seated on the floor with your legs…

View

Roll Around the World Lying on Floor

Latissimus DorsiRollerBeginner

Lie on your back with your arms extended above your head and legs straight. Engage your core and begin to roll your b…

View

Roll Ball Adductors

GlutesRollerBeginner

Perform the Roll Ball Adductors to enhance flexibility and strength in your inner thighs.Begin by sitting on the floo…

View

Roll Ball Bicep Brachii

BicepsRollerIntermediate

Perform the Roll Ball Bicep Brachii to strengthen your biceps using a stability ball.Start by sitting on the floor wi…

View

Roll Ball Calf

CalvesRollerBeginner

The Roll Ball Calf exercise targets the calf muscles to improve strength and stability.Begin by positioning a small b…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free