Bent-Over Shoulder Roll
The Bent-Over Shoulder Roll mainly works the traps and back. No equipment needed: it uses just your bodyweight.
Bent-Over Shoulder Roll Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lower Traps (trapezius, lower fibers)
How to do the Bent-Over Shoulder Roll
Setup
Stand with feet hip-width apart and knees slightly bent.
Hinge at your hips, keeping your back flat and nearly parallel to the floor.
Let your arms hang down straight from your shoulders, or place your hands on your chest to focus on the movement.
Movement
Start by pulling your shoulder blades together as if you are trying to squeeze a pencil between them.
Keep your spine neutral and avoid rounding your back.
Slowly return to the starting position by allowing your shoulder blades to spread apart again.
Continue this retraction movement in a controlled, rhythmic manner.
Bent-Over Shoulder Roll FAQs
What muscles does the Bent-Over Shoulder Roll work?
The Bent-Over Shoulder Roll mainly works the traps and back. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Bent-Over Shoulder Roll?
None. The Bent-Over Shoulder Roll is a bodyweight exercise, so you can do it anywhere.
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