PVC External Rotation

PVC External Rotation: So führst du sie aus

1. 1Stand upright with your feet shoulder-width apart and hold a PVC pipe horizontally behind your back with both hands, palms facing away from your body.
2. 2Position your arms so the pipe rests across the back of your hips, with your elbows slightly bent and your grip about shoulder-width or slightly wider.
3. 3Brace your core lightly and keep your chest up and your shoulder blades gently retracted throughout the movement.
4. 4Slowly pull the pipe upward and away from your body by externally rotating both shoulders simultaneously, keeping your elbows close to your sides.
5. 5Continue lifting the pipe as high as your mobility allows without forcing the movement or shrugging your shoulders toward your ears.
6. 6Hold the top position for one to two seconds, feeling the contraction in your rotator cuff muscles.
7. 7Lower the pipe back down to the starting position in a controlled manner.
8. 8Repeat for the desired number of repetitions, moving smoothly through your full pain-free range of motion.

Technik-Tipps

• Move slowly and deliberately — this is a mobility and activation drill, not a speed exercise, so control throughout the range of motion matters more than how high you lift the pipe.
• Keep your grip relaxed on the pipe; gripping too tightly can create tension that limits your shoulder range of motion.
• Focus on initiating the movement from your shoulder rather than bending your elbows or arching your lower back to get the pipe higher.
• Work within a pain-free range — if you feel sharp discomfort rather than a mild stretch, reduce your range of motion.
• Breathe steadily throughout the set; exhale as you lift the pipe and inhale as you lower it.

Häufige Fehler

• Shrugging the shoulders up toward the ears during the lift, which transfers work away from the rotator cuff onto the upper traps and reduces the effectiveness of the drill.
• Arching the lower back to raise the pipe higher than true shoulder mobility allows, which compensates for limited range and bypasses the rotator cuff muscles.
• Rushing through repetitions, which turns a controlled mobility exercise into a momentum-driven movement and reduces muscle activation.
• Gripping the pipe too narrowly, which can restrict shoulder rotation and place the shoulder joint in a mechanically disadvantaged position.
• Forcing the pipe beyond your current range of motion, which can aggravate existing shoulder issues instead of helping to resolve them.

Häufig gestellte Fragen