Beginner
ROLLER SEATED SINGLE LEG SHOULDER FLEXOR DEPRESOR RETRACTOR
Chest
Body Part
Pectorals
Target Muscle
Roller
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a flat surface with your legs extended in front of you.
2
Step:2 Hold the roller with both hands, palms facing down, and place it on your thighs.
3
Step:3 Lean back slightly and engage your core muscles.
4
Step:4 Raise the roller up to shoulder level, keeping your arms straight.
5
Step:5 Slowly lower the roller back down to your thighs.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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