Shoulders · Bodyweight
Roll Front Shoulder and Chest Lying on Floor
How to do the roll front shoulder and chest lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie face down with one arm extended out to the side, palm down, and a foam roller under the front of the shoulder and upper chest. Slowly roll over the area, pausing on tight spots, then switch sides.
- 1Feel the release across the front shoulder and chest
- 2Pause on tender spots and let them soften
- 3Roll slowly and keep the arm relaxed
Common mistakes
- Do not roll directly on the shoulder joint
- Avoid forcing the arm into painful ranges
- Do not rush over the tight areas
Muscles worked
The roll front shoulder and chest lying on floor mainly works the front delts, with the upper chest and mid chest assisting.
- Front DeltsPrimary
- Upper ChestSupport
- Mid ChestSupport
- Side DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the roll front shoulder and chest lying on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.