10 Best Roller Seated Single Leg Shoulder Flexor Depresor Retractor Alternatives for Limited-Equipmen

The Roller Seated Single Leg Shoulder Flexor Depresor Retractor is done seated with a foam roller. Ranked closest by our scoring: the Cable One Arm Fly On Exercise Ball, the Cable One Arm Incline Fly On Exercise Ball and the Lever Seated Fly.

Roller Seated Single Leg Shoulder Flexor Depresor RetractorWatch the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

The steps for the Roller Seated Single Leg Shoulder Flexor Depresor Retractor itself, so you can judge how close each substitute below really is.

Pectorals, with deltoids, triceps · Foam-roll · Intermediate · Isolation

  1. Sit on a flat surface with your legs extended in front of you.
  2. Hold the roller with both hands, palms facing down, and place it on your thighs.
  3. Lean back slightly and engage your core muscles.
  4. Raise the roller up to shoulder level, keeping your arms straight.
  5. Slowly lower the roller back down to your thighs.
  6. Repeat for the desired number of repetitions.

The 10 Best Roller Seated Single Leg Shoulder Flexor Depresor Retractor Alternatives

10 substitutes, ranked by how closely each one matches the Roller Seated Single Leg Shoulder Flexor Depresor Retractor on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable One Arm Fly On Exercise BallPlay demonstration

    1. Cable One Arm Fly On Exercise Ball

    66% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground.
    3. Keep your elbow slightly bent and your palm facing forward.
    4. Slowly bring your arm across your body, squeezing your chest muscles.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Equipment: bodyweight only, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Body position: lying on your back, not seated
    • Balance: harder to stay steady on than the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
  3. Lever Seated FlyPlay demonstration

    3. Lever Seated Fly

    62% match

    Pectorals · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the pectorals.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with a pronated grip and keep your elbows slightly bent.
    3. Exhale and push the handles forward, bringing them together in front of your chest.
    4. Pause for a moment, squeezing your chest muscles.
    5. Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Equipment: a machine, not bodyweight only
    • Body position: seated, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
  4. Butterfly

    4. Butterfly

    62% match

    Pectorals · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the pectorals.

    • Machine
    How to perform it
    1. Sit on the machine with your back flat on the pad.
    2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
    3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
    4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Equipment: a machine, not bodyweight only
    • Body position: seated, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
  5. Single-arm Cable Crossover

    5. Single-arm Cable Crossover

    61% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the pectorals.

    • Cable
    How to perform it
    1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
    2. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
    3. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
    4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
    5. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Equipment: a cable, not bodyweight only
    • Body position: standing, not seated
  7. One-arm Flat Bench Dumbbell Flye

    7. One-arm Flat Bench Dumbbell Flye

    58% match

    Pectorals · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
    2. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
    3. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
    • Equipment: free weights, not bodyweight only
    • Body position: lying on your back, not seated
    • Balance: harder to stay steady on than the Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Roller Seated Single Leg Shoulder Flexor Depresor Retractor FAQ

What muscles does Roller Seated Single Leg Shoulder Flexor Depresor Retractor work?

It primarily targets the pectoralis major, with emphasis on the sternal head during horizontal adduction and the clavicular head during shoulder flexion. Secondary involvement includes the anterior deltoid and stabilizers such as the serratus anterior and lower trapezius for scapular depression and retraction.

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