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PVC External Rotation

PVC External Rotation

The PVC External Rotation exercise is a fantastic movement that targets the muscles of the shoulders and upper back. It primarily focuses on strengthening the rotator cuff muscles, such as the infraspinatus and teres minor. This exercise is highly beneficial for individuals looking to enhance their shoulder stability and prevent injuries. To perform the PVC External Rotation, you will need a PVC pipe or any similar long, cylindrical object. This exercise can be done both at home and in the gym. By holding the pipe with a wide grip in front of your body, you will engage the muscles in your shoulders, particularly those responsible for external rotation. The PVC External Rotation is a great way to counterbalance the effects of everyday activities that often involve internal rotation of the shoulders, such as sitting at a desk or driving for long periods. By strengthening the external rotators, you can alleviate imbalances, improve posture, and decrease the risk of shoulder discomfort. Remember to start with a lighter PVC pipe to ensure proper form and gradually increase the resistance as you become more comfortable. Pay attention to maintaining a strong and stable core throughout the exercise, as this will enhance the overall effectiveness. Incorporate the PVC External Rotation into your regular upper body training routine to promote shoulder health and function.


  • Start by standing tall with your feet shoulder-width apart.
  • Hold a PVC pipe in both hands with your palms facing upwards and your arms extended in front of you at shoulder height.
  • Keeping your elbows locked and your upper arms parallel to the ground, slowly rotate the PVC pipe outward as far as you comfortably can.
  • Pause for a moment, then return to the starting position while maintaining control and stability throughout the movement.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Start with a lightweight PVC pipe and gradually increase the weight as you get comfortable with the exercise.
  • Focus on maintaining proper form throughout the movement, keeping your elbows tucked in and your core engaged.
  • Control the movement by going slowly and smoothly, avoiding any jerky or quick motions.
  • Incorporate this exercise into your warm-up routine to activate and strengthen the rotator cuff muscles before heavier shoulder exercises.
  • Perform this exercise with both arms to ensure balance and symmetry in your shoulder strength.
  • Pay attention to any discomfort or pain during the exercise and adjust the weight or range of motion accordingly.
  • Incorporate stretching exercises for the chest and shoulders to improve flexibility and mobility for the external rotation movement.
  • Use a mirror or have a partner observe your form to ensure you are performing the exercise correctly.
  • Gradually increase the number of repetitions and sets as you progress to challenge and strengthen the shoulder muscles.
  • Listen to your body and give yourself rest days in between workouts to allow for proper recovery and muscle growth.

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