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Roll-up

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment chair
Additional Equipment -
x Rate Roll-up
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Sit upright on edge of chair.

Execution

Throw shoulders and head forward. Keep lower back upright. Turn hands so that thumbs point inside. Return by pulling shoulders back and raising head to starting position. Flex back and shoulders. Turn thumbs to outside. Repeat

Variations / Comments

Exhale while rolling in, inhale while rolling up.

Chair Roll-up Starting Position Starting Position
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Chair Roll-up Ending Position Ending Position

Muscles

Target Erector Spinae
Synergist Deltoid, Posterior | Rhomboids | Trapezius, Middle | Trapezius, Lower
Stabilizers Trapezius, Upper
Chair Roll-up Muscles Front
Front
Chair Roll-up Muscles Rear
Rear
High End Visualizations
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