Band Pendulum

What is Band Pendulum?

What is Band Pendulum? The Band Pendulum is an assisted pull movement where you hang from a bar with feet in a resistance band and sweep your body in a 'C' arc, targeting chest, latissimus dorsi and forearms. It's an easy-level drill that builds pulling control and scapular stability.

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How to Do Band Pendulum

1. Set up: Hang from the bar with a pronated grip, hands shoulder-width; loop the resistance band securely under your feet before initiating movement.
2. Brace and engage: Depress and retract your scapula, engage lats and core, and keep arms straight to create a stable starting position before the pendulum sweep.
3. Initiate sweep: Pull your torso around the bar in a controlled 'C' arc, leading with the chest until your arms reach parallel to the ground.
4. Hold briefly: Pause briefly when arms are parallel, maintain tension through lats and core, and avoid excessive momentum or hip swing to protect the shoulder.
5. Return slowly: Lower yourself back to the starting hang slowly, resisting the band's pull while keeping shoulders engaged to prevent abrupt dropping.
6. Breathe and repeat: Exhale during the sweep and inhale on the return; perform controlled reps and adjust band tension or reps to match your strength and form goals.

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Muscle Groups

Chest, Forearm, Latissimus

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Description

Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, arms straight and place your feet in resistance band.

Instead of pulling yourself up like in a regular pull-up, pull yourself around the bar in a 'C' curved motion until your arms are parallel to the ground and then lower yourself to get back into starting position.

Repeat for required amount of times.

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Movement Group

Pull

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Required Equipment

Pull-Up Bar, Resistance Band

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Progressions and Regressions

None

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Frequently Asked Questions