PVC Shoulder External Rotation
The PVC Shoulder External Rotation is a foundational mobility exercise designed to improve range of motion and stability in the rotator cuff and posterior deltoids. By using a PVC pipe for guidance, this drill helps correct rounded shoulders and prepares the upper body for safe pressing movements.
Shoulder mobility is often the invisible limiter in strength progression, and the AI ensures you don't neglect it by analyzing your movement history and recovery data. If you have previously reported shoulder discomfort or if your HRV indicates high systemic stress, the app will prioritize this low-impact drill to prime your rotator cuff stability before heavy lifting, ensuring your joints are prepared for the target intensity.
Form Cues
- Keep your elbows pinned firmly against your ribcage throughout the movement
- Bend your elbows to exactly 90 degrees
- Squeeze your shoulder blades down and back before starting
- Rotate your forearms outward as far as comfortable while keeping elbows tucked
- Maintain a tall, upright posture with your chest proud
- Don't let your elbows flare out away from your body
- Don't arch your lower back to create false range of motion
- Don't shrug your shoulders up toward your ears
- Don't force the rotation through sharp pain
- Don't allow your wrists to curl or break alignment
Common Mistakes
- Flaring elbows away from the torso
- Hyperextending the lower back
- Shrugging the shoulders upward
- Using momentum to swing the pipe
- Gripping the pipe too tightly
Muscles Worked
This exercise primarily isolates the external rotators of the shoulder, specifically the infraspinatus and teres minor of the rotator cuff, as well as the posterior deltoids. Strengthening and mobilizing these muscles is crucial for counteracting the internal rotation caused by desk work and chest-dominant training, ultimately leading to better posture and glenohumeral health.
Primary
Secondary
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