PVC across your back, rotate side to side to open the spine.
Turn through your upper back and keep your hips quiet, do not let your feet shift.
The PVC Helicopter isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.
The PVC Helicopter primarily works the Core.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
