PVC Figure 8

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees for stability.
2. Hold a PVC pipe or light dowel with a wide overhand grip, arms extended in front of your hips.
3. Engage your core and maintain a neutral spine with your shoulder blades retracted and chest lifted.

How to do it

1. Sweep the pipe upward and diagonally across your body to one side, leading with the end of the pipe to create the first loop of the '8'.
2. Continue the movement over your head and down the opposite side, crossing the pipe back through the center of your body.
3. Complete the second loop on the other side in a fluid, continuous motion, tracing a horizontal infinity symbol.
4. Inhale as the pipe moves upward and outward; exhale as you sweep it downward and across the midline.

Form checklist

• Keep your elbows slightly soft but mostly extended throughout the entire rotation.
• Ensure the rotation comes from the shoulders and thoracic spine rather than just the wrists.
• Maintain a stable lower body by keeping your hips facing forward as much as possible.
• Move at a controlled, rhythmic tempo to avoid using momentum to bypass tight spots.

Pro tips

• Focus on the 'opening' sensation in the pectorals as the pipe moves toward the outer edges of the figure-8.
• Visualize painting a large, symmetrical infinity symbol on a wall in front of you to ensure a full and even range of motion.

Make it harder

• Gradually narrow your grip width on the pipe to increase the stretch on the pectorals and the demand on shoulder mobility.
• Increase the speed of the movement to challenge dynamic shoulder stability and core bracing.

Frequently asked

What muscles does the pvc figure 8 work?

The pvc figure 8 primarily targets the deltoids and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the pvc figure 8?

The pvc figure 8 requires no equipment — just your body weight.

Is the pvc figure 8 good for beginners?

The pvc figure 8 is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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