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Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

Rollball Seated Single Leg Shoulder Flexor Depresor Retractor

The Rollball Seated Single Leg Shoulder Flexor Depressor Retractor is an advanced exercise that targets multiple muscle groups in the upper body while also engaging the core and lower body for stability. This exercise is a variation of the traditional dumbbell shoulder press and is a great way to challenge both strength and stability. The seated position with one leg extended requires you to engage your core muscles to maintain balance and stability throughout the movement. By isolating one shoulder at a time, you can effectively target the deltoids, specifically the anterior and lateral heads, to enhance shoulder strength and definition. Engaging the shoulder flexor muscles allows for a controlled raise of the dumbbell overhead, while also targeting the shoulder depressors to maintain proper posture throughout the exercise. The shoulder retractors are activated during the lowering phase to maintain stability and control as you bring the dumbbell back down to the starting position. By incorporating the Rollball Seated Single Leg Shoulder Flexor Depressor Retractor into your workout routine, you can improve upper body strength and stability, enhance shoulder muscle development, and challenge your core muscles for added balance. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger. Always listen to your body, and if you experience any pain or discomfort, modify the exercise or consult with a fitness professional for guidance.


  • Sit on a stability ball with your feet shoulder-width apart and your knees bent at a 90-degree angle.
  • Extend one leg straight out in front of you and hold a dumbbell in each hand at shoulder height with your palms facing forward.
  • Inhale and squeeze your shoulder blades together as you drive your elbows back, keeping them at shoulder height.
  • Exhale and press your arms forward, extending your elbows fully.
  • Slowly reverse the movement, bending your elbows and retracting your shoulder blades.
  • Repeat the exercise for the desired number of repetitions before switching legs.
  • Make sure to maintain proper posture throughout the movement by engaging your core and keeping your back straight.
  • It is important to use a weight that challenges you, but allows you to maintain proper form.

Tips & Tricks

  • Maintain proper form throughout the exercise
  • Engage your core for stability
  • Control the movement and avoid using momentum
  • Focus on squeezing your shoulder muscles
  • Use a weight that challenges you but allows you to maintain proper technique
  • Perform both concentric and eccentric contractions for balanced strength
  • Incorporate stretches for shoulder flexibility and mobility
  • Pay attention to your breathing, exhaling on the exertion phase
  • Progressively increase the load or resistance over time
  • Listen to your body and rest when needed


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