Exercises / Pendulum swing

Pendulum swing GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

ShouldersMusculus deltoideus
Rotator cuffMusculi rotatores humeri
Front shouldersMusculus deltoideus, pars clavicularis
Rear shouldersMusculus deltoideus, pars spinalis
Lower backMusculus erector spinae

Equipment: chair
Level: beginner
Loop: One repetition, 1.63 seconds

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Part of the Chest and shoulders pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

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curl https://api.exercisegif.com/v1/exercises/pendulum-swing \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pendulum swing

Stand next to a chair and hinge forward, resting one hand on the backrest.
Let the other arm hang straight down and fully relax it.
Swing the arm gently forward and back, then side to side.
Finish with small circles in both directions, then switch arms.

Form tips

Let momentum move the arm, do not use shoulder muscles.
Keep the movement small and pain free.
Stop if you feel sharp pain in the shoulder.