PVC Figure 8
Improve shoulder mobility and coordination with the Pvc Figure 8! A simple, effective exercise for warm-ups or active recovery.
The PVC Figure 8 mainly works the back and chest, with help from the traps and core. You'll need: stretching stick.
Required Equipment
PVC Figure 8 Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
PVC Figure 8 Variations and Alternatives
How to do the PVC Figure 8
Start by holding a PVC pipe horizontally in front of you with a wide grip, arms extended at shoulder height.
Move the right arm up and over the head to create the top half of the figure 8 pattern while simultaneously bringing the left arm down and across the body to create the bottom half of the figure 8.
The PVC pipe will make an upward arc on your left side as the right arm completes its part of the pattern.
Next, reverse the pattern by moving the left arm up and over the head and the right arm down and across the body to mirror the figure 8 on the other side.
Continue to alternate sides, weaving the PVC pipe in an "8" pattern, keeping the movements fluid and controlled.
Focus on maintaining an upright posture with tight core muscles throughout the exercise.
Perform for the desired number of repetitions or for a set duration of time.
Always ensure that movements are performed under control without compromising form or putting undue strain on the joints.
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PVC Figure 8 FAQs
What muscles does the PVC Figure 8 work?
The PVC Figure 8 mainly works the back and chest, with help from the traps and core. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the PVC Figure 8?
Stretching stick.
What are some PVC Figure 8 variations and alternatives?
Similar exercises include the Towel Figure 8, Overhead Shoulder PVC Stretch, Shoulder PVC External Rotation and Overhead PVC Squat.
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