Bent-Over Shoulder Pendulum
Gentle shoulder mobility! Swing away pain & stiffness with this low-impact exercise. Perfect for warm-ups or rehab.
The Bent-Over Shoulder Pendulum mainly works the shoulders, with help from the traps. You'll need: dumbbells or exercise bench.
Required Equipment
Bent-Over Shoulder Pendulum Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Bent-Over Shoulder Pendulum Variations and Alternatives
How to do the Bent-Over Shoulder Pendulum
Begin by choosing a pair of light dumbbells. Stand facing a flat bench.
Bend at the hips and knees to lean forward, placing one hand on the bench for support. Your back should be nearly parallel to the floor, and your knees slightly bent.
Hold a dumbbell in your free hand with an overhand grip, arm hanging straight towards the floor. Ensure your core is engaged and your back is flat to protect your spine.
Without changing the bend in your elbow, swing your arm forward and upward until it is parallel with the ground, like a pendulum.
Reverse the movement, swinging your arm backward past the starting position, as far as flexibility allows without rotating your torso.
Continue this pendulum motion for the desired number of repetitions, then switch arms.
Keep the movement controlled at all times, focusing on using your shoulder muscles to create the movement.
Make sure to keep the weights light to avoid any excessive strain on the shoulder joint and to maintain proper form throughout the exercise.
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Bent-Over Shoulder Pendulum FAQs
What muscles does the Bent-Over Shoulder Pendulum work?
The Bent-Over Shoulder Pendulum mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Bent-Over Shoulder Pendulum?
Dumbbells or exercise bench.
What workout day should the Bent-Over Shoulder Pendulum go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bent-Over Shoulder Pendulum variations and alternatives?
Similar exercises include the Arm Bent Lift, Towel Pass Through, Bottle-Weight Reverse Bent-Over Fly and Dumbbell Bent-Over Face Pull.
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