Band Shoulder Pass-Through
Mobility · shoulders · beginner
Start
FinishHow to do it
Hold a light band well wider than shoulder-width with straight arms in front of your hips, then raise it overhead and continue back behind you until it reaches your glutes, and reverse.
Muscles worked
Primary: shoulders · Also works: chest, rotator cuff
Equipment
Resistance bands
Common mistakes
- Gripping too narrow, which forces the shoulders to jam at the top instead of passing through freely
- Bending the elbows to get the band past your head
- Arching the lower back as the arms travel behind you
Variations
- Widen the grip further if the pass-through feels tight
- Half-kneeling pass-through to lock the ribs down
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Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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