Shoulders · Bodyweight
Roll Shoulder Back Rotation Lying on Floor
How to do the roll shoulder back rotation 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
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller placed under your upper back. Bend your knees and reach one arm across your body, rotating the shoulder to open the back of the shoulder against the roller. Pause on tight spots, then switch sides.
- 1Release through the back of the shoulder and rear delt
- 2Slow rotation that opens the shoulder blade area
- 3Breathe out as you sink into tender spots
Common mistakes
- Don't roll fast or bounce on the tissue
- Avoid cranking the arm past a comfortable range
- Don't hold your breath through tight areas
Muscles worked
The roll shoulder back rotation 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
- Lower TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the roll shoulder back rotation 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.