Shoulders · Stick
Seated Stick Pass Around Stretch
How to do the seated stick pass around stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit tall holding a stick with a wide overhand grip in front of you. Keeping your arms straight, slowly raise the stick overhead and pass it behind your head, feeling the stretch across your chest and shoulders, then return with control.
- 1Feel a broad stretch open across your chest and front shoulders
- 2Keep your arms straight as the stick travels overhead and back
- 3Move slowly and breathe into the stretch at the back
Common mistakes
- Do not bend your elbows to force the stick around
- Avoid arching your lower back as the stick goes overhead
- Do not rush; use the widest grip you need to stay comfortable
Muscles worked
The seated stick pass around stretch works the upper chest, mid chest, and front delts.
- Upper ChestSupport
- Mid ChestSupport
- Front DeltsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- External RotatorsMinor
Kovo programs the seated stick pass around stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.