Progression ladder for the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

These are the substitutes for the Roller Seated Single Leg Shoulder Flexor Depresor Retractor, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Cable One Arm Lateral Bent-overPlay demonstration

    Cable One Arm Lateral Bent-over

    • Intermediate
    • Cable
    • Pectorals
  2. Incline Push-upPlay demonstration

    Incline Push-up

    • Beginner
    • Bodyweight
    • Pectorals
  3. Incline Push-up (On Box)Play demonstration

    Incline Push-up (On Box)

    • Beginner
    • Bodyweight
    • Pectorals
  4. Incline Push-up Medium

    Incline Push-up Medium

    • Beginner
    • Bodyweight
    • Pectorals
  5. Lever Seated FlyPlay demonstration

    Lever Seated Fly

    • Beginner
    • Lever
    • Pectorals
  6. Butterfly

    Butterfly

    • Beginner
    • Machine
    • Pectorals

Where you are now

Roller Seated Single Leg Shoulder Flexor Depresor RetractorPlay demonstration

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

  • Intermediate
  • Foam-roll
  • Pectorals

Harder steps (6)

  1. Chest Dip (On Dip-pull-up Cage)Play demonstration

    Chest Dip (On Dip-pull-up Cage)

    • Intermediate
    • Bodyweight
    • Pectorals
  2. Dips - Chest Version

    Dips - Chest Version

    • Intermediate
    • Other
    • Pectorals
  3. Dumbbell Decline One Arm FlyPlay demonstration

    Dumbbell Decline One Arm Fly

    • Advanced
    • Dumbbell
    • Pectorals
  4. Dumbbell Incline One Arm FlyPlay demonstration

    Dumbbell Incline One Arm Fly

    • Advanced
    • Dumbbell
    • Pectorals
  5. Dumbbell One Arm Bench FlyPlay demonstration

    Dumbbell One Arm Bench Fly

    • Advanced
    • Dumbbell
    • Pectorals
  6. Single-arm Push-up

    Single-arm Push-up

    • Advanced
    • Bodyweight
    • Pectorals

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