Back to Exercises
Strength Training
Pendulum Swings
Beginner
About This Exercise
A gentle shoulder mobility drill that uses gravity-assisted arm motion for early-session shoulder preparation.
1Setup
Hinge forward with one hand supported on a bench or stable surface. Let the working arm hang relaxed below the shoulder.
2Execution
Create small, easy circles or forward-back swings from the body position rather than actively lifting the arm. Keep the shoulder relaxed and switch sides as prescribed.
Pro Tips
- Let the arm swing gently instead of muscling the motion
- Keep the range small and comfortable
- Stop if symptoms sharpen or travel down the arm
- Use this as low-intensity preparation, not strengthening work
Train This Exercise
Quick workout with this exercise