How to do it
Set your feet hip-width apart and brace your legs before each rep.
- 1
Stand upright holding a PVC stick with both hands, elbows bent at 90 degrees.
- 2
Keep your elbows pinned to your sides throughout the movement.
- 3
Rotate your forearms outward, moving the stick away from your body.
- 4
Pause at the end of the movement, then slowly return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your sides and rotate from the shoulders to isolate the rotator cuff muscles effectively.
Common mistakes
- ✕Leaning the torso back during the rotation
- ✕Shrugging the shoulders up toward the ears
- ✕Moving the stick with wrist flexion instead