How to do a PVC Helicopter
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Helicopter
PVC Pipe
Workouts with PVC Helicopter
Target muscles worked
Instructions for Proper Form
PVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobility. This is a great warm-up exercise to include before upper body workouts, especially those involving overhead lifts, as it helps increase range of motion and reduce injury risk.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Set the PVC pipe on your back just below shoulder height and grab ahold outside shoulder-width.
- Keep feet planted on the ground and rotate the torso to one side as you maintain the form of the PVC and arms.
- Hold position for 1 second and then switch to the other side and hold for 1 second.
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