Back · Bodyweight
Roll Shoulder Blade Reach Lying on Floor
How to do the roll shoulder blade reach 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 under your upper back. Reach one arm up and across to protract the shoulder blade against the roller, working the tissue around and beneath the shoulder blade. Pause on tight spots, then switch arms.
- 1Release around and under the shoulder blade
- 2The blade spreading as you reach across
- 3Tension easing on tender spots with each breath
Common mistakes
- Don't roll on the spine
- Avoid jerking the reaching arm
- Don't shrug the shoulder up toward the ear
Muscles worked
The roll shoulder blade reach lying on floor mainly works the mid traps, with the lats, lower traps, and rear delts assisting.
- Mid TrapsPrimary
- LatsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- External RotatorsMinor
Kovo programs the roll shoulder blade reach 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 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.