PVC Pass Through Alternative
12 substitute exercises that target the same muscles
Shoulders Rotation
Palms Above Head Elbow Squeeze
Full Arm Rotation
Standing Arms Circling
Circles Elbow Arm
Behind the Back Clap
Front and Back Arms Rotation
Bodyweight Standing Around World Wall Supported
Bodyweight Standing Military Press
Dumbbell Kneeling Arnold Press
Arm Circles
Standing Behind Neck Press
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the PVC Pass Through trains
Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior
Secondary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Trapezius Lower Fibers Trapezius Middle Fibers Trapezius Upper Fibers
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