PVC Front Rack Stretch
A mobility drill using a PVC pipe to improve shoulder external rotation, wrist extension, and thoracic mobility for better front rack positioning in Olympic lifts like cleans and front 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 with feet shoulder-width apart holding a PVC pipe with a supinated shoulder-width grip at chest level.
- Lift elbows high to make upper arms parallel to the ground.
- Pull the pipe lightly toward your neck while extending wrists.
- Drive elbows and armpits toward the floor with ribcage down.
- Maintain upright upper back and external shoulder rotation.
- Hold position breathing deeply to relax into the stretch.
Coaching Tips
Form Cues
- Elbows high and forward
- Ribcage down tight
- Wrists extended relaxed
- Shoulders externally rotated
- Core engaged stable
Breathing
Inhale deeply through nose and exhale slowly through mouth to relax muscles and enhance range.
Tempo
2-20-2
Range of Motion
Upper arms parallel to ground with elbows elevated; wrists fully extended without pain.
Safety
Safety Notes
- Avoid excessive wrist or shoulder pain
- Modify grip width if needed
- Do not force beyond comfortable range
- Engage core to protect spine
- Stop if sharp pain occurs
Spotting
Not required; self-monitor for comfort and form.
Common Mistakes
- Shrugging shoulders up
- Pushing into sharp pain
- Gripping pipe too tightly
- Arching lower back
- Dropping elbows low
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 Stretch, PVC Shoulder Rack Mobility, Olympic Front Rack Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Overhead Stretch
Bodyweight
Shoulders, Lats
Cable Front Raise Double Arm
Single Cable Machine
Shoulders
Doorway Front Deltoid Stretch
Others
Shoulders, Chest
PVC Pipe Chest and Shoulder Stretch
Others
Chest, Shoulders
Wall Pectoral Stretch
Bodyweight
Chest, Shoulders
Resistance Band Shoulder Internal Rotation
Bands
Shoulders
Reverse Bear Crawl
Bodyweight
Shoulders, Abs
Dumbbell Supine Shoulder Internal Rotation at 90 Degrees
Dumbbells, Flat Bench
Shoulders
EZ-Bar Underhand Shoulder Press
EZ Bar
Shoulders, Triceps
Handstand Push-Up
Bodyweight
Shoulders, Triceps
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@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
