Bent Over Dumbbell Shoulder Pendulums / Swings
- Stand facing the back of a sturdy with your back straight, your feet shoulder width apart, and your arms hanging naturally by your sides
- Squat to pick up the dumbbell in your working hand and then lean forward and place your free hand onto the back of the chair (be sure not to bend so far forward to create a 90-degree angle, only a slight lean is necessary)
- Gently bring the dumbbell towards the back of the chair before allowing it to naturally swing back towards the thigh on the same side
- Repeat for the specified amount of reps or time
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Related exercises to discover
Bent over dumbbell shoulder pendulums / swings is a gym exercise that targets shoulders and also works upper back & lower traps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Medicine ball swings, seated bent over rear delt raises and bear crawls. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
