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Weighted Shoulder Pendulum With a Light Dumbbell

BeginnerMobilityTier T2

You stand bent forward at the hips with one hand on the back of a chair. The other arm hangs straight down holding a light dumbbell. You let the arm swing gently in small circles or back and forth.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair, dumbbells

Home Options

  • dumbbells + chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use your right hand to brace the chair.
  1. A woman bent forward at the hips, one hand braced on a chair, the other hand holding a dumbbell hanging straight down.

    Step 1 of 3

    Lean forward at the hips with your right hand braced on the back of a stable chair, and let your left arm, holding a light dumbbell, hang straight down and relaxed.

  2. The same woman, still bent forward, her dumbbell-holding arm now swung outward along a circular path.

    Step 2 of 3

    Keeping your shoulder relaxed, slowly circulate your left arm to draw a circle with your hand, letting the dumbbell's weight guide the swing.

  3. A woman bent forward at the hips, one hand braced on a chair, the other hand holding a dumbbell hanging straight down.

    Step 3 of 3

    Lean forward at the hips with your right hand braced on the back of a stable chair, and let your left arm, holding a light dumbbell, hang straight down and relaxed.

Safety Information

Keep the shoulder relaxed throughout the circling motion rather than actively lifting or forcing the arm, because this is a relax-and-let-gravity-do-the-work exercise. If you have a shoulder injury, frozen shoulder, rotator cuff tear, labral tear, or are recovering from shoulder surgery, ask a physical therapist or physician before attempting this exercise, because it is an early-stage rehabilitation exercise for exactly these conditions. Stop immediately and set the dumbbell down if you feel a pinch, sharp pain, or dizziness while bent forward at any point during the circling motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.