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PVC Pass Through

Step by step instructions, muscle activation and variants for the PVC Pass Through.

EasyRear shouldersFront shoulders

About this exercise

The PVC Pass Through is a classic shoulder mobility drill in which you pass a PVC pipe from in front of your body, overhead, and behind your back in a continuous arc. It stretches the chest, anterior shoulders, and lats while improving thoracic extension and overall shoulder range of motion.

How to Perform

  • Stand tall and grip a PVC pipe with a wide overhand grip, arms straight and pipe resting against your thighs
  • With straight arms, raise the pipe forward and overhead in a smooth arc
  • Continue rotating the pipe backward and down behind your hips until it touches your glutes
  • Reverse the movement, bringing the pipe back overhead and to the starting position at the front
  • Gradually narrow your grip over successive reps as your flexibility allows — stop if you feel sharp shoulder pain
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shouldersFront shouldersSide shoulders
Secondary
Upper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the PVC Pass Through

The PVC Pass Through is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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