PVC Pipe Around the World
A dynamic mobility exercise using a PVC pipe in circular motions around the head and body to enhance shoulder flexibility and activate upper back and shoulder muscles for warm-ups.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats, Chest
Accessory Muscles
Abs
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
9/10Anterior Delts, Medial Delts, Rear Delts
Traps
6/10Upper Traps, Mid Traps
Lats
4/10Chest
3/10Upper Chest
Abs
2/10Programming
Typical Rep Range
8-10 reps
Rest Between Sets
30-60 seconds • Brief rest between directions
How to Perform
Stand with feet hip-width apart, holding a PVC pipe horizontally in front of your hips with arms straight and overhand grip wider than shoulders.
- Swing arms to one side, raising one arm overhead while keeping the other low.
- Rotate pipe behind head, opening shoulders and maintaining straight arms.
- Bring top hand down to opposite side, mirroring the initial swing.
- Complete circle by swinging pipe back to front at chest level.
- Return to starting position at hips.
- Reverse direction for balanced mobility.
Coaching Tips
Form Cues
- Keep arms straight
- Engage core
- Open shoulders wide
- Move fluidly
- Widen grip if tight
Breathing
Inhale as you initiate the stretch, exhale through the rotation to maintain control and brace core.
Tempo
2-0-2
Range of Motion
Full continuous circle around body from front to back and sides, arms straight without elbow bend; adjust grip if needed.
Safety
Safety Notes
- Stop if sharp shoulder pain occurs
- Avoid if recent shoulder injury
- Widen grip to prevent strain
- Perform slowly to assess mobility
Spotting
No spotting needed; self-monitor form and stop if discomfort arises.
Common Mistakes
- Bending elbows
- Jerky motions
- Arching back
- Narrow grip too soon
- Uneven circles
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Labral tears
Flexibility Needed
- Shoulder flexion beyond 150 degrees
- Thoracic spine rotation
Build Up First
- Basic standing posture
- Familiarity with PVC pass-throughs
Also known as
PVC Figure 8, PVC Shoulder Circles, PVC Dislocates
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