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PVC External Rotation

Step by step instructions, muscle activation and variants for the PVC External Rotation.

EasyRear shoulders

About this exercise

The PVC External Rotation is a shoulder mobility and warm-up drill using a lightweight PVC pipe. It trains the external rotators of the shoulder, improves rotator-cuff health, and reinforces proper shoulder positioning for overhead movements.

How to Perform

  • Stand tall and hold a PVC pipe with both hands at shoulder width in front of your body
  • With elbows bent to approximately 90 degrees and upper arms close to your sides, externally rotate both shoulders so the pipe moves away from your body
  • Control the rotation to the end of your comfortable range without flaring the elbows wide
  • Slowly return the pipe to the starting position
  • Repeat for the desired number of reps, keeping the movement smooth and controlled

Muscle Activation

Primary
Rear shoulders

About the PVC External Rotation

The PVC External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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