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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable One Arm Fly On Exercise Ball

   66% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. Cable One Arm Incline Fly On Exercise Ball

   66% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back against an incline bench.
   2. Hold a cable handle in one hand with your arm extended and palm facing inward.
   3. Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder.
   4. Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   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. Play demonstration

   3. Lever Seated Fly

   62% match

   • Pectorals
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   4. Butterfly

   62% match

   • Pectorals
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   5. Single-arm Cable Crossover

   61% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
6. Play demonstration

   6. Cable One Arm Decline Chest Fly

   60% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.
   2. Lie down on the bench with your head towards the machine and grab the handle with your right hand.
   3. Extend your arm straight up above your chest, keeping a slight bend in your elbow.
   4. With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.
   5. Pause for a moment, then reverse the motion and bring your arm back to the starting position.
   6. Repeat for the desired number of repetitions, then switch to your left arm 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: a cable, not bodyweight only
   • Body position: lying on your back, not seated
7. 

   7. One-arm Flat Bench Dumbbell Flye

   58% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
8. Play demonstration

   8. Cable One Arm Lateral Bent-over

   57% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing a cable machine.
   2. Grasp the handle with one hand and step back to create tension on the cable.
   3. Bend forward at the waist, keeping your back straight and your core engaged.
   4. Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
   5. Slowly bring your arm back to the starting position, maintaining control throughout the movement.
   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: a cable, not bodyweight only
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Roller Seated Single Leg Shoulder Flexor Depresor Retractor
9. Play demonstration

   9. Isometric Chest Squeeze

   57% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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: standing, not seated
10. 

    10. Isometric Chest Squeezes

    56% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
    2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
    3. Hold for the recommended number of seconds.
    4. Now release the tension slowly.
    5. Rest for the recommended amount of time and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    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: standing, not seated