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Rotator Cuff · Beginner

PVC External Rotation

Dowel-assisted shoulder external-rotation drill emphasizing controlled rotator-cuff range without trunk rotation.

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Exercise overview

Training details

Rotator CuffShoulders

Equipment

Dowel

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with feet shoulder-width apart and hold a PVC pipe at arm's length in front of you.
  2. 02Bend your elbows to 90 degrees, keeping them fixed in position.
  3. 03Rotate your arms outward, keeping the elbows close to your body.
  4. 04Hold the position briefly before returning to the start.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand External Rotation at SideRelated variationBand No-Money Drill

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStanding Dumbbell Shoulder External RotationComparable substituteDumbbell Cuban PressComparable substituteCable External Rotation

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