PVC External Rotation

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Back

80%

Deltoids

20%

Equipment

PVC Pipe

Setup / Starting Position

Stand with your feet shoulder-width apart and hold a PVC pipe in front of you with both hands, palms facing down and arms extended at shoulder height.

Exercise Position

Engage your core muscles and keep your shoulders down and back.
Rotate the PVC pipe outward by externally rotating your shoulders, keeping your elbows at a 90-degree angle.

Form & Performance

Return to the starting position by bringing the PVC pipe back to the center, maintaining control throughout the movement.
Keep your elbows close to your sides and your wrists straight.