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Shoulders · Body Weight
Seated Shoulder Flexor Depressor Retractor Stretch
Seated Shoulder Flexor Depressor Retractor Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Seated Shoulder Flexor Depressor Retractor Stretch
- Sit on the floor with your legs extended straight in front of you and your back straight.
- Extend both arms down to your sides, then lean back slightly.
- Bring both arms about a foot behind you, keeping them straight, and place your hands on the floor with your fingers pointing forward.
- Hold this position for 15-30 seconds, feeling the stretch in your shoulders. Slowly return to the starting position.
Form tips
- Ensure your arms remain straight and your hands are firmly placed on the floor to maximize the stretch in your shoulders.
- Avoid lifting your shoulders towards your ears; keep them relaxed and down to deepen the stretch.
- Perform the stretch on a stable, non-slip surface to ensure safety and prevent slipping.
Seated Shoulder Flexor Depressor Retractor Stretch alternatives
More delts exercises
Seated Shoulder Flexor Depressor Retractor Stretch FAQ
What muscles does Seated Shoulder Flexor Depressor Retractor Stretch work?
Seated Shoulder Flexor Depressor Retractor Stretch mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Seated Shoulder Flexor Depressor Retractor Stretch?
You need only a mat.
How many sets and reps of Seated Shoulder Flexor Depressor Retractor Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Shoulder Flexor Depressor Retractor Stretch good for beginners?
Yes. Seated Shoulder Flexor Depressor Retractor Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Seated Shoulder Flexor Depressor Retractor Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Shoulder Flexor Depressor Retractor Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Dumbbell Shoulder Extension and Resistance Band Shoulder Adduction.
For developers
Use Seated Shoulder Flexor Depressor Retractor Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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