Bent Over Shoulder Pendulums / Swings
How to Do Bent Over 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
- Lean forward and place one 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 your free hand 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
Resistance Band Chest Opener / Stretch
Single Arm Front Raises to Overhead Extension
Plank to Push-Up / Pushups / Walking Plank Up-Downs
Bent Over Shoulder Pendulums / Swings Exercise Details
Muscles worked
Bent Over 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 an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Resistance band chest opener / stretch, single arm front raises to overhead extension and plank to push-up / pushups / walking plank up-downs. 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.
