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Shoulders · Beginner

Seated Dowel Pass-Through

Seated dowel pass-through that limits lower-body and trunk compensation while training pain-free shoulder range.

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Seated Dowel Pass-Through demonstration

Exercise overview

Training details

ShouldersRotator CuffUpper Back

Equipment

Dowel

Sets × reps

2 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall with your legs supported comfortably and hold a dowel in front of you with a wide overhand grip.
  2. 02Brace your trunk and keep your elbows straight so the movement comes from your shoulders.
  3. 03Lift the dowel overhead and guide it behind your body through your available pain-free range.
  4. 04Bring the dowel forward again along the same path without leaning backward or shrugging.
  5. 05Use a grip wide enough for a smooth motion and stop if either shoulder pinches.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDowel Pass Through

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Alternatives

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