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Roll Seated Shoulder Flexor Depresor Retractor

Roll Seated Shoulder Flexor Depresor Retractor

The "Roll Seated Shoulder Flexor Depressor Retractor" is a compound exercise that targets various muscles in the upper body. This exercise primarily focuses on the shoulders, helping to strengthen and stabilize the surrounding muscles. The movement involves rolling a weighted barbell while in a seated position, engaging different muscle groups to perform the exercise effectively. The shoulder flexors are responsible for raising your arms forward, while the depressors lower the arms downward. On the other hand, the retractors pull the shoulder blades together. By combining these movements in the "Roll Seated Shoulder Flexor Depressor Retractor," you engage multiple muscle groups simultaneously, promoting balanced upper body strength and enhanced posture. To perform this exercise, proper form and technique are crucial. It is important to choose an appropriate weight that challenges you without compromising your form. Maintaining proper posture and core stability while executing the movement are key to avoiding injuries and maximizing the exercise's benefits. Consistency is key when incorporating the "Roll Seated Shoulder Flexor Depressor Retractor" into your workout routine. Gradually increasing the weight or the number of repetitions as you progress will help you continue building strength and endurance in your upper body muscles. Remember, it's always important to listen to your body and consult with a fitness professional for personalized guidance and to ensure you are performing the exercise correctly.


  • Sit on a sturdy and stable surface with your feet flat on the ground.
  • Straighten your back and engage your core muscles.
  • Extend your arms straight out in front of you, at shoulder height, with your palms facing down.
  • Slowly roll your shoulders backward in a circular motion, squeezing your shoulder blades together as you move.
  • Continue the shoulder rolling motion for a predetermined number of repetitions or for a set amount of time.
  • After completing the desired number of repetitions or time, reverse the motion and roll your shoulders forward in a circular motion.
  • Remember to maintain proper posture and control throughout the exercise.
  • To increase the intensity, you can use light dumbbells or resistance bands during the exercise.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to ensure maximum effectiveness and prevent injuries.
  • Engage your core muscles by keeping your abdominal muscles tight and pulled in during the movement.
  • Focus on the contraction and squeeze of your shoulder muscles with each repetition.
  • Gradually increase the resistance or weight being used as your strength improves to continue challenging your muscles.
  • Ensure proper breathing by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Warm up before performing this exercise to increase blood flow to your muscles and prepare them for the workout.
  • Incorporate this exercise into a well-rounded shoulder workout routine for balanced muscle development.
  • Listen to your body and take rest days as needed to allow for proper recovery and prevent overtraining.
  • Fuel your body with a balanced diet that includes lean protein, complex carbohydrates, and healthy fats to support muscle growth and repair.
  • Stay consistent with your training and gradually progress by increasing repetitions, sets, or resistance over time.


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