Pvc External Rotation
Description
This exercise involves using a PVC pipe to perform external rotations of the shoulder joint. The goal is to strengthen the rotator cuff muscles and improve shoulder stability. The exercise is performed by holding the PVC pipe with both hands and rotating it away from the body, keeping the elbows close to the sides.
Muscle Group
Equipment Required
Pvc External Rotation Instructions
- Start by standing with your feet shoulder-width apart and holding a PVC pipe with both hands.
- Hold the PVC pipe in front of your body with your palms facing down.
- Slowly rotate the PVC pipe to the right side of your body, keeping your elbows close to your sides.
- Hold the position for a few seconds, then slowly rotate the PVC pipe back to the starting position in front of your body.
- Repeat the rotation to the left side of your body, again holding the position for a few seconds before returning to the starting position.
- Continue alternating rotations to the right and left sides for the desired number of repetitions.
Pvc External Rotation Form & Visual
Pvc External Rotation Benefits
- Strengthens the rotator cuff muscles
- Improves shoulder stability
- Helps prevent shoulder injuries
- Increases range of motion in the shoulder joint
- Can be done with minimal equipment
Pvc External Rotation Muscles Worked
- Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
- Deltoid muscle (posterior fibers)
- Trapezius muscle (middle fibers)
- Rhomboid muscles (major and minor)
Pvc External Rotation Variations & Alternatives
- Standing External Rotation with Dumbbell
- Seated External Rotation with Dumbbell
- Side-Lying External Rotation with Dumbbell
- Prone External Rotation with Dumbbell
- Standing External Rotation with Resistance Band
- Seated External Rotation with Resistance Band
- Side-Lying External Rotation with Resistance Band
- Prone External Rotation with Resistance Band
