Shoulders · Resistance bands

Resistance Band Pass Through

The resistance band pass through is a shoulder mobility and activation exercise targeting the rotator cuff, deltoids, and upper back. It suits lifters of all experience levels and fits naturally into an upper-body dynamic warm-up or a post-workout mobility routine.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Stand with your feet shoulder-width apart, holding the loop resistance band in front of your thighs with a wide overhand grip.
Keep your arms straight and your core braced throughout the movement.
Inhale. As you exhale, raise the band up and over your head in a wide arc until it reaches behind your hips, keeping tension in the band.
Inhale and slowly bring the band back over your head to the starting position in front of your thighs.
Widen your grip if you feel pinching in your shoulders.

Common mistakes

Bending your elbows takes tension off the shoulders and limits the mobility benefits of the exercise.
Arching your lower back compensates for restricted shoulder flexion and puts unwanted pressure on your lumbar spine.
Gripping the band too narrowly forces the shoulders into an uncomfortable impingement zone at the top of the movement.

Tips

Pull the band outward as it passes overhead to allow smooth clearance without hitching your shoulders.
Brace your abs and squeeze your glutes throughout the movement to keep your torso completely still.
Choose a light band so you can focus on a full, controlled range of motion rather than muscular fatigue.

Sets and reps

Perform 2 to 3 sets of 10 to 15 slow, controlled repetitions with 30 to 60 seconds of rest between sets to prepare your shoulders for lifting.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Can a wooden dowel or PVC pipe replace the resistance band?

Yes, but a resistance band gives slightly at the tightest point, making it more forgiving if your shoulders are stiff.

What should you do if your shoulders pinch or hurt during the pass through?

Widen your grip immediately to reduce the angle of stress; if pinching or pain continues, stop the exercise and consult a specialist.

Similar exercises

All shoulders exercises →