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Roller Seated Shoulder Flexor Depresor Retractor
A seated foam roller drill that combines shoulder flexion with scapular depression and retraction to mobilize the chest and train shoulder blade control.
ChestOtherScapular control drill
GoLightWeight mediaroller-seated-shoulder-flexor-depresor-retractor
Demonstration coming soon
Primary
Lower trapeziusPectoralis major
Secondary
Serratus anteriorRhomboidsAnterior deltoids
Equipment
Other
Pattern
Scapular control drill
Setup
- 01Sit tall on the floor or a bench holding a foam roller between both hands.
- 02Extend the arms in front of the chest, pressing lightly into the roller ends.
- 03Sit with a neutral spine and ribs stacked over the pelvis.
- 04Set the shoulder blades gently down and back before moving.
Execution
- 01Raise the roller overhead by flexing at the shoulders.
- 02As the arms rise, actively pull the shoulder blades down away from the ears.
- 03At the top, draw the blades together without arching the lower back.
- 04Lower the roller back to chest height under control and reset.
Checkpoints
- -The lower back does not arch to fake overhead range.
- -Shoulders stay away from the ears at the top.
- -Constant light inward pressure keeps the roller stable.
- -The movement is slow and deliberate, not swung.
Common mistakes
- -Shrugging into the top position instead of depressing the blades.
- -Flaring the ribs to reach higher.
- -Letting the elbows bend and turn it into a press.
- -Rushing reps without pausing at end range.
Programming notes
- -Use 2 to 3 sets of 8 to 12 slow reps in warm-ups before pressing.
- -Hold the top position 2 to 3 seconds to reinforce the pattern.
- -Keep the load at just the roller; this is a control drill, not a strength lift.
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