Back

Exercise

PVC Figure 8

The PVC Figure 8 guides the arms through a smooth looping pattern to improve shoulder control, mobility, and coordination.

Other

Fatigue level

Low 2/3 High

Add to Workout

PVC Figure 8

Build

Add to Your Workout

PVC Figure 8

Build

The PVC Figure 8 is a standing movement where you guide a PVC pipe in a continuous figure-eight path around your body. The flowing pattern encourages controlled motion through the shoulders and helps improve coordination without using heavy resistance.

You should feel a gentle stretch and steady effort around the shoulders as the arms move through the loop. Stand tall, keep your core steady, and move the pipe slowly with relaxed arms. Focus on smooth transitions and an even tempo rather than speed or force.

This exercise fits well in warm-ups, mobility work, or recovery sessions to prepare the upper body for training. You can make it easier by reducing the size of the movement, or harder by increasing the range and slowing the tempo while maintaining full control.

How to Perform the PVC Figure 8

Stand with your feet shoulder-width apart and hold a PVC pipe at its center with both hands in front of your body, keeping your back straight and core engaged.
Extend your arms forward at chest height with a slight bend in your elbows, maintaining a firm but not overly tight grip on the pipe.
Begin the movement by rotating the pipe in a figure-8 pattern, starting by moving your hands to the right and down while keeping your shoulders relaxed and breathing normally.
Continue the pattern by bringing the pipe across your body toward your left hip, maintaining control of the pipe and keeping your core tight throughout the movement.
Sweep the pipe upward on the left side, bringing it to shoulder height while maintaining the fluid figure-8 motion and exhaling steadily.
Complete the figure-8 by moving the pipe across your upper body from left to right, keeping your wrists loose but controlled.
Continue the pattern by bringing the pipe back down on the right side, inhaling as you reset for the next repetition.
Perform the exercise at a controlled pace, focusing on fluid movement rather than speed, and maintain proper posture throughout the entire sequence.

Important information

Keep your core engaged throughout the entire movement to protect your lower back and maintain stability.
Allow your wrists to remain loose enough to create fluid movement, but controlled enough to guide the pipe accurately.
Start with slower movements to master the figure-8 pattern before increasing your speed.
If you feel strain in your shoulders or back, reduce the size of your figure-8 pattern until you build more mobility.

FAQ - PVC Figure 8

What muscles does the PVC Figure 8 exercise target?

The PVC Figure 8 primarily engages your core muscles, particularly the obliques and rectus abdominis, while simultaneously activating your front deltoids and shoulder stabilizers. Your transverse abdominis (deep core) also works continuously to maintain stability throughout the rotational movement pattern.

How can I modify the PVC Figure 8 to make it easier or more challenging?

For an easier version, slow down the movement pattern and decrease the range of motion until you build more control. To increase difficulty, speed up the tempo, use a slightly weighted bar instead of PVC, or perform the exercise in a half-kneeling or standing position to challenge your balance and core stability further.

What are the most common form mistakes to avoid with the PVC Figure 8?

The most common mistakes include using only your arms instead of engaging your core, hunching your shoulders toward your ears, and moving too quickly with poor control. Focus on initiating the movement from your midsection while maintaining a neutral spine and keeping your shoulders relaxed and down away from your ears.

How often should I include the PVC Figure 8 in my workout routine?

Incorporate the PVC Figure 8 into your routine 2-3 times per week, either as part of a warm-up sequence or within your core-focused training days. As it's a moderate-intensity exercise that combines core strengthening with shoulder mobility, it complements both strength and conditioning workouts without causing excessive fatigue.

Is the PVC Figure 8 suitable for people with lower back problems?

Those with existing lower back issues should approach this exercise with caution and possibly consult a physical therapist first. If cleared to perform it, focus on engaging your core throughout the movement, maintain a neutral spine position, and start with smaller, controlled movements before progressing to the full range of motion.

Add to Workout

PVC Figure 8

Build your custom workout

Let's build

Primary Muscles

Abs

Secondary Muscles

Front Delts

Muscle Groups

Abs Shoulders

Mechanic

Compound

Risk Areas

Front Delts

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now

Find out more

Be among the first to join!

Workouts with PVC Figure 8

Best Push Day Workouts

Push day workouts focus on the major muscle groups responsible for pressing movements: the chest, shoulders, and triceps. This training style helps you develop upper body strength, improve definition, and build a balanced physique. Core compound exercises like bench presses, overhead presses, and dips create a solid foundation by engaging multiple muscles at once. These are complemented by isolation exercises such as tricep extensions and lateral raises to target specific areas and enhance muscle detail. Whether you’re training for strength, aesthetics, or performance, push day workouts deliver results that translate into better movement and greater power.

Best Strength workouts

Strength workouts focus on increasing your ability to lift heavier weights and perform challenging movements with control and consistency. These programs prioritize compound lifts like squats, deadlifts, and presses, often using lower rep ranges with higher loads. Whether you're a beginner or advanced lifter, strength training improves physical performance, enhances muscular coordination, and supports long-term health and resilience.

Best Chest and Triceps workouts

Chest and triceps workouts are commonly paired because both muscle groups are activated in pressing movements. By training them together, you maximize efficiency and allow for focused recovery on pull days. These routines combine compound lifts like the bench press and dips with isolation moves such as cable flyes and tricep pushdowns. Whether you're building size or improving performance, a strong chest and powerful triceps enhance your push strength, posture, and overall upper body development.

Alternative Exercises

Stability Ball Pike Push-Up

The Stability Ball Pike Push-Up challenges shoulder strength and core control by combining a push-up with a controlled pike movement.

Push-up plank with alternating arm and leg lifts

The Push-Up Plank with Alternating Arm and Leg Lifts builds core stability, balance, and full-body control through controlled, opposing movements.

Stability Ball Body Saw

The Stability Ball Body Saw is an advanced core exercise that builds serious abdominal strength by combining plank stability with controlled movement.