Shoulders · Bodyweight
Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee
How to do the seated shoulder flexor depresor retractor stretch bent knee, 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 on the floor with your knees bent and feet flat, hands planted behind your hips with fingers pointing away. Gently slide your hips forward away from your hands to open the front of your shoulders and chest, then hold and breathe while keeping your chest tall.
- 1Feel a stretch across the front of your shoulders and chest as your hips
- 2slide away
- 3Keep your chest lifted and your shoulder blades drawing down and back
- 4Breathe steadily and ease into the stretch rather than forcing it
Common mistakes
- Do not shrug your shoulders up toward your ears
- Avoid letting your chest collapse or your upper back round
- Do not push into sharp pain at the front of the shoulder
Muscles worked
The seated shoulder flexor depresor retractor stretch bent knee mainly works the front delts, with the mid chest assisting.
- Front DeltsPrimary
- Mid ChestSupport
- BicepsMinor
- ForearmsMinor
- Upper ChestMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Side DeltsMinor
Kovo programs the seated shoulder flexor depresor retractor stretch bent knee 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.