Chest Expansion (Roll Up Bar)
Plane of Motion
Sagittal & Transverse
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press the bar toward the thighs back and keep it there as the head turns.
Resist the springs as the arms reach forward.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swing the bottom tips of the scapulae together as the arms press the bar.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi
Pull the scapulae together to keep the shoulders from rounding forward.
Resist the springs as the arms reach forward.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears.
Other Muscles at Play
Deep Neck rotators to turn the head.
Anterior and posterior spinal stabilizers support the spine in neutral.
Anterior spinal stabilizers and hip extensors co-contract to keep the hips forward and provide lumbo-pelvic stabilization.
Objectives
Strengthens the back of the arms and mid-back.
Reinforces the long back extensors, glutes, and abdominals through steady trunk stabilization.
Increases overall torso stability while developing the shoulder and arm extensors.
Encourages activation of the mid and upper back while keeping the shoulder blades broad and down—avoiding excessive retraction.
Mobilizes the cervical spine through controlled head and neck rotations.
Focus on breathing to synchronize the movement.