Pass Through With Towel

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a neutral spine.
2. Hold a long towel with a very wide overhand grip, significantly wider than shoulder-width.
3. Start with the towel resting against your front thighs and your arms fully extended.

How to do it

1. Inhale and slowly raise your arms overhead, keeping your elbows completely locked.
2. Exhale as you continue the rotation behind your head until the towel touches your lower back or glutes.
3. Inhale and reverse the movement, bringing the towel back over your head to the starting position.
4. Maintain a slow, controlled tempo, ensuring both arms move simultaneously without bending.

Form checklist

• Keep your elbows locked and arms straight throughout the entire movement.
• Brace your core to prevent your lower back from arching as your arms go overhead.
• Keep your shoulders depressed (down) and avoid shrugging toward your ears.
• Maintain constant outward tension on the towel by pulling your hands away from each other.

Pro tips

• Actively pull the towel outward as if trying to rip it in half to better engage the posterior deltoids and stabilize the scapulae.
• Spend extra time moving slowly through the 'sticking point' at the very top to maximize the stretch in the pec minor.

Make it harder

• Gradually move your hands closer together on the towel to increase the mobility requirement.
• Perform the exercise while kneeling or sitting to eliminate any compensation from the hips or legs.

Frequently asked

What muscles does the pass through with towel work?

The pass through with towel primarily targets the deltoids and pectorals, and also works the lats, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the pass through with towel?

The pass through with towel requires no equipment — just your body weight.

Is the pass through with towel good for beginners?

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

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