Bent Over Shoulder Pendulum
The Bent Over Shoulder Pendulum targets shoulder stability and mobility. This exercise involves a controlled swinging motion of the arms while maintaining a bent-over position.
- Stand with your feet shoulder-width apart and hinge at the hips, keeping your back straight.
- Let your arms hang down towards the floor.
- Gently swing one arm forward and backward in a pendulum motion while keeping the other arm still.
- Switch arms after a set duration or number of repetitions.
How to perform the Bent Over Shoulder Pendulum
- Set up. Set up in a stable, balanced starting position appropriate for the Bent Over Shoulder Pendulum using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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