Bent Over Dumbbell Shoulder Pendulums / Swings
How to Do 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 Shoulders Exercises
Bent Over Dumbbell Shoulder Pendulums / Swings Exercise Details
Muscles worked
Bent Over Dumbbell Shoulder Pendulums / Swings targets shoulders and also works upper back & lower traps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Upper body ergometers / bike / ube, medicine ball slams and water bottle overhead shoulder presses. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
