Shoulders · Bodyweight
Seated Shoulder Flexor Depresor Retractor Stretch
How to do the seated shoulder flexor depresor retractor stretch, 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
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on the floor with your legs in front of you and place your hands flat on the ground behind your hips, fingers pointing back. Lean your weight back into your hands until you feel a stretch through the front of your shoulders and chest, then hold and breathe.
- 1A stretch across the front of your shoulders and chest
- 2Your chest lifting as you lean into your hands
- 3Your shoulder blades pulling down and together
Common mistakes
- Letting your shoulders creep up toward your ears
- Slumping your lower back as you lean
- Forcing the lean into wrist or shoulder pain
Muscles worked
The seated shoulder flexor depresor retractor stretch mainly works the front delts, with the upper chest and mid chest assisting.
- Front DeltsPrimary
- Upper ChestSupport
- Mid ChestSupport
- BicepsMinor
- ForearmsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the seated shoulder flexor depresor retractor stretch 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.