Back · Foam Roller
Roll Seated Shoulder Flexor Depresor Retractor
How to do the roll seated shoulder flexor depresor retractor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on the floor with a foam roller placed vertically along your spine, or lie back over it across your upper back. Reach your arms overhead and gently draw your shoulder blades down and together as the roller mobilizes your mid-back and chest.
- 1Feel your chest open and your shoulder blades glide down and back
- 2Keep your ribs down and core gently braced as you reach overhead
- 3Move slowly and let the mid-back relax over the roller
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid arching your lower back to force the stretch
- Don't push into any sharp pinch at the shoulder joint
Muscles worked
The roll seated shoulder flexor depresor retractor mainly works the mid traps, with the mid chest and lower traps assisting.
- Mid TrapsPrimary
- Mid ChestSupport
- Lower TrapsSupport
- Upper ChestMinor
- LatsMinor
- Upper TrapsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the roll seated shoulder flexor depresor retractor 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.