PVC Pass Through

Muscles worked

Setup

1. Stand with feet shoulder-width apart and maintain a neutral spine and tall posture.
2. Hold the bar with a very wide overhand (pronated) grip, significantly wider than shoulder-width.
3. Start with the bar resting against your hips and your arms fully extended.

How to do it

1. Keeping your arms perfectly straight, inhale and slowly lift the bar overhead in a wide, circular arc.
2. Continue the rotation behind your head until the bar touches your lower back or glutes, exhaling as you pass the overhead sticking point.
3. Pause briefly at the bottom, then reverse the movement back to the starting position at the hips.
4. Maintain a slow, controlled tempo, taking approximately 3-4 seconds for each full pass.

Form checklist

• Keep elbows locked out and arms completely straight throughout the entire movement.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.
• Keep your core engaged and ribs tucked to prevent excessive arching of the lower back.
• Ensure both arms move simultaneously to avoid asymmetrical rotation.

Pro tips

• Focus on 'pulling' the bar apart laterally to create tension and better engage the serratus anterior and lats.
• If you feel a sharp pinch or cannot keep your arms straight, widen your grip further until the movement is fluid.

Make it harder

• Narrow your grip width by one inch at a time to increase the stretch and demand on shoulder rotation.
• Slow down the tempo specifically during the transition phase directly overhead to increase time under tension.

Frequently asked

What muscles does the pvc pass through work?

The pvc pass through primarily targets the deltoids and pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the pvc pass through?

The pvc pass through uses barbell.

Is the pvc pass through good for beginners?

Yes. The pvc pass through is a beginner-friendly movement and a strong foundation to build on.

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• Around The World Lying On FloorIntermediate · deltoids and pectorals