Shoulders · Bodyweight
Roll Posterior Shoulder Lying on Floor
How to do the roll posterior shoulder 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 on your side with a foam roller under the back of your shoulder, top arm reaching across your body. Slowly roll over the rear shoulder, pausing on tight spots to release, then switch sides.
- 1Feel the release across the back of the shoulder
- 2Pause on tender spots and breathe into them
- 3Roll slowly and keep the shoulder relaxed
Common mistakes
- Do not roll onto the bony shoulder blade edge
- Avoid moving too fast over tight spots
- Do not tense the arm; let it stay loose
Muscles worked
The roll posterior shoulder lying on floor mainly works the rear delts, with the mid traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- External RotatorsSupport
- LatsMinor
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the roll posterior shoulder 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.