PVC Pipe Shoulder Flexion
PVC pipe mobility drill targeting the anterior deltoids and lats to improve overhead range of motion; commonly used for warm-ups and shoulder health.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Triceps
Popularity Score
6
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
9/10Anterior Delts, Medial Delts
Lats
7/10Teres Major
Traps
5/10Upper Traps
Triceps
4/10Long Head
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
30-60 seconds • Breathe deeply during holds
How to Perform
Stand tall holding a PVC pipe with a pronated grip slightly wider than shoulder-width, arms fully extended downwards.
- Inhale and brace your core to maintain a neutral spine.
- Raise the pipe overhead keeping elbows locked and ribs down.
- Reach as far back as mobility allows without arching the lower back.
- Pause at the end range to feel the stretch in shoulders and lats.
- Lower the pipe back to the starting position under control.
Coaching Tips
Form Cues
- Ribs down
- Elbows locked
- Reach tall
- Core braced
- Shoulders away from ears
Breathing
Inhale to start, exhale as you lift the pipe overhead, and breathe deeply during the hold.
Tempo
2-1-2
Range of Motion
Arms vertical or slightly past ears without lumbar hyperextension.
Safety
Safety Notes
- Stop if pinching occurs in shoulder
- Do not force range of motion
- Keep movement controlled
Spotting
Not recommended; self-guided mobility exercise.
Common Mistakes
- Arching lower back
- Bending elbows
- Head jutting forward
- Grip too narrow
- Shrugging shoulders
When to Avoid
- Acute shoulder injury
- Shoulder impingement
- Recent surgery
Flexibility Needed
- Basic shoulder flexion
- Neutral spine control
Build Up First
- Familiarity with hip hinge
Also known as
PVC Overhead Raise, PVC Shoulder Stretch, Overhead PVC Mobility, Shoulder Flexion Drill
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