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Bent-Over Shoulder Pendulum Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Ring Y Raise demonstration

Ring Y Raise
4
Kettlebell Upright Row demonstration

Kettlebell Upright Row
5
Barbell Overhead Squat demonstration

Barbell Overhead Squat
6
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
7
Smith Hang Clean demonstration

Smith Hang Clean
8
Dumbbell Incline Y Raise demonstration

Dumbbell Incline Y Raise
9
Elbow Touch and Lift demonstration

Elbow Touch and Lift
10
Bottle Weighted Halo demonstration

Bottle Weighted Halo
11
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
12
Stationary Arms Throw demonstration

Stationary Arms Throw

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bent-Over Shoulder Pendulum trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Rhomboids Trapezius Upper Fibers

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