Back · Foam Roller
Roll Seated Single Leg Shoulder Flexor Depresor Retractor
How to do the roll seated single leg 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
- Intermediate
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall with one leg extended and a foam roller along your spine or behind your upper back. Reach the arms overhead and draw your shoulder blades down and together, mobilizing the mid-back while balancing over the single extended leg.
- 1Feel your shoulder blades glide down and back as your chest opens
- 2Keep your torso tall and core braced to stay balanced on one leg
- 3Move slowly and let the upper back relax over the roller
Common mistakes
- Don't shrug your shoulders toward your ears
- Avoid arching your lower back to force the reach
- Don't let the extended leg pull you off balance
Muscles worked
The roll seated single leg shoulder flexor depresor retractor mainly works the mid traps, with the lower traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the roll seated single leg 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.