PVC Pipe Front Rack Stretch
A mobility drill using a PVC pipe to improve shoulder external rotation and thoracic extension, essential for optimizing the front rack position in cleans and squats.
About Exercise
Equipment
Others
Difficulty
1/5 • Intermediate
Primary Muscle Groups
Shoulders, Forearms
Secondary Muscles
Lats, Triceps, Traps, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Forearms
8/10Extensors
Chest
7/10Upper Chest
Lats
5/10Triceps
4/10Traps
3/10Upper Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
2-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand upright holding a PVC pipe with a supinated (underhand) grip just outside shoulder width, keeping elbows tucked near the ribs.
- Rotate the pipe externally so it rests on the outside of your upper arms.
- Drive your elbows high and forward while maintaining a full grip on the pipe.
- Keep your ribcage pulled down and core engaged to prevent arching.
- Hold the position, breathing deeply to expand the upper back and lats.
Coaching Tips
Form Cues
- Elbows high
- Ribs down
- Knuckles back
- Breathe into lats
Breathing
Inhale deeply through the nose to expand the thoracic spine, and exhale slowly to relax into the stretch.
Range of Motion
Elevate elbows until upper arms are parallel to the floor or higher without pain.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the shoulder joint
- Do not force the elbows higher than flexibility allows
Spotting
Not recommended; perform independently to self-regulate intensity.
Common Mistakes
- Arching lower back
- Flaring ribcage
- Gripping too narrow
- Shrugging shoulders
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Recent thoracic strain
Flexibility Needed
- Basic shoulder flexion
- Wrist extension range
Also known as
Front Rack PVC Mobility, PVC Shoulder Opener, Olympic Front Rack Stretch, PVC External Rotation Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
PVC Pipe Chest and Shoulder Stretch
Others
Chest, Shoulders
Doorway Front Deltoid Stretch
Others
Shoulders, Chest
Barbell Single-Arm Landmine Press
Barbell, Others
Shoulders
Barbell Double-Arm Landmine Press
Barbell, Others
Shoulders, Triceps
TRX Standing Fallout
Others
Abs, Shoulders
TRX Chest Stretch
Others
Chest, Shoulders
Seated Chest Stretch
Others
Chest, Shoulders
Wall Forearm Stretch
Others
Forearms
Wall Shoulder Stretch
Others
Shoulders, Chest
PVC Around the World
Others
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
