Shoulder Flexor Depresor Retractor
Sit on the floor with your knees bent and feet flat on the ground. Place your hands slightly behind your hips with your fingers pointing away or slightly outward.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- anterior deltoid
- middle trapezius
- lower trapezius
- rhomboids
Secondary muscles
- pectoralis major
- latissimus dorsi
- upper trapezius
Target muscles
- shoulder
How to perform
- 1
Sit on the floor with your knees bent and feet flat on the ground.
- 2
Place your hands slightly behind your hips with your fingers pointing away or slightly outward.
- 3
Straighten your arms comfortably and lift your chest.
- 4
Actively draw your shoulder blades down and back while keeping your neck relaxed.
- 5
Lean your torso slightly forward until you feel a gentle stretch across the front of the shoulders and chest.
- 6
Hold the position while breathing slowly and maintaining an upright posture.
- 7
Release the stretch gradually and return to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
