Roll Seated Shoulder Flexor Depresor Retractor
Expert Advice
Keep your movements slow and controlled to maximize the stretch and avoid rolling directly over your spine or neck.
How-to-do Steps
- Sit on the ground with the foam roller behind you.
- Lean back so that the foam roller is positioned under your shoulder blades.
- Support your head with your hands and keep your elbows wide.
- Slowly roll back and forth to massage the muscles around your shoulder blades.
- Pause on any particularly tight spots for a few breaths before continuing.
Track Roll Seated Shoulder Flexor Depresor Retractor in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Roll Seated Shoulder Flexor Depresor Retractor primarily targets the Hamstrings, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings100%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Seated Shoulder Flexor Depresor Retractor work?
Roll Seated Shoulder Flexor Depresor Retractor primarily targets the Hamstrings. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Seated Shoulder Flexor Depresor Retractor?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Seated Shoulder Flexor Depresor Retractor suitable for beginners?
Yes, Roll Seated Shoulder Flexor Depresor Retractor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
