Shoulders · Stick
Stick Pass Through
How to do the stick pass through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Hold a stick in front of you with a wide overhand grip, arms straight. Keeping your elbows locked, raise the stick up and over your head and behind you, then bring it back to the front the same way. Start with a wider grip and narrow it as your shoulders open up. Move slowly through the full arc.
- 1Keep your arms straight and let the motion open the front of your
- 2shoulders
- 3Feel a stretch across the chest and shoulders as the stick passes overhead
- 4Move smoothly and stay tall through your core
Common mistakes
- Don't bend your elbows to cheat the stick over
- Avoid arching your lower back as the stick goes behind you
- Don't use a grip so narrow that it strains your shoulders
Muscles worked
The stick pass through works the front delts, upper traps, mid traps, side delts, rear delts, and external rotators.
- Front DeltsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Side DeltsSupport
- Rear DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the stick pass through 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.