Bent Over Shoulder Pendulum
Description
The bent over shoulder pendulum is a shoulder mobility drill that uses gentle pendulum swings. The mover hinges forward with one arm hanging free and swings the arm in circles and back and forth. It is useful for shoulder warm-up and rehab.
Muscle Group
Equipment Required
Bent Over Shoulder Pendulum Instructions
- Stand next to a sturdy support.
- Place the non working hand on the support.
- Hinge forward at the hips.
- Let the working arm hang straight down.
- Brace your core and keep the back flat.
- Swing the working arm gently forward and back.
- Then swing it side to side.
- Finish with small circles in both directions.
Bent Over Shoulder Pendulum Form & Visual
Bent Over Shoulder Pendulum Benefits
- Mobilizes the shoulder
- Strong rehab drill
- Useful warm-up
- Builds shoulder range
- Trains shoulder mobility
Bent Over Shoulder Pendulum Muscles Worked
- Anterior deltoid
- Posterior deltoid
- Lateral deltoid
Bent Over Shoulder Pendulum Variations & Alternatives
- Shoulder Circles
- Arm Swings
- Cat Cow
- Wall Slide
