Bent-Over Shoulder Pendulum
Expert Advice
Keep your core engaged and back flat to prevent any unnecessary strain on your lower back.
How-to-do Steps
- Stand with your feet hip-width apart and hinge forward at the hips, keeping a slight bend in your knees.
- Let your arms hang straight down from your shoulders.
- Swing your arms forward and up to shoulder height, then back and up as far as you can comfortably go.
- Continue this pendulum motion for the desired number of repetitions.
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Muscles Worked
Bent-Over Shoulder Pendulum primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bent-Over Shoulder Pendulum work?
Bent-Over Shoulder Pendulum primarily targets the Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent-Over Shoulder Pendulum?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bent-Over Shoulder Pendulum suitable for beginners?
Bent-Over Shoulder Pendulum is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
