← All exercises

Roll Seated Shoulder Flexor Depressor Retractor Alternative

12 substitute exercises that target the same muscles

1
Stepjack Back Squeeze demonstration

Stepjack Back Squeeze
2
Sitting W Pose demonstration

Sitting W Pose
3
Ring Y Raise demonstration

Ring Y Raise
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Cable Upright Row demonstration

Cable Upright Row
6
Dumbbell Unilateral Scapula Raise demonstration

Dumbbell Unilateral Scapula Raise
7
Suspender Y Lateral Raise demonstration

Suspender Y Lateral Raise
8
Elbow Touch and Lift demonstration

Elbow Touch and Lift
9
Finger Claps demonstration

Finger Claps
10
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
11
Bent-Over Shoulder Pendulum demonstration

Bent-Over Shoulder Pendulum
12
Bottle Weighted Upright Row demonstration

Bottle Weighted Upright Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Roll Seated Shoulder Flexor Depressor Retractor trains

Primary Deltoid Lateral Rhomboids

Secondary Trapezius Middle Fibers Trapezius Upper Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.