Band Pass Through

Band pass through

The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled, overhead movement that promotes a full range of motion in the shoulder joints. By engaging the rotator cuff, deltoids, and upper back muscles, the band pass through helps to maintain shoulder health and prevent injuries.

Ideal for athletes and fitness enthusiasts, the band pass through is particularly beneficial for those who engage in activities that require extensive shoulder movement, such as swimming, weightlifting, and tennis. It helps alleviate tightness in the shoulders, improves posture, and enhances overall shoulder function.

To incorporate the band pass through into your workout routine, hold a resistance band with both hands, keeping your arms straight and positioned slightly wider than shoulder-width apart. Begin with the band in front of your thighs, then slowly lift it overhead and continue the motion behind your back, maintaining a controlled pace. Reverse the movement to bring the band back to the starting position. Ensure you keep your core engaged and avoid arching your back during the exercise.

Regularly practicing the band pass through will increase shoulder mobility, reduce the risk of shoulder injuries, and enhance upper body flexibility. This exercise is suitable for all fitness levels and can be included in warm-up, cooldown, or mobility routines to support optimal shoulder health and functional movement. Integrating the band pass through into your fitness regimen will help you achieve greater shoulder range of motion, improved posture, and better performance in your chosen activities.

Equipment Needed:

Light to moderate resistance band

Instructions for band pass throughs:

  1. Standing or seated hold a resistance band with palms up and elbows at your side just off of your ribcage
  2. Engaging your shoulders first begin to pull the band apart while keeping your elbows in the same position
  3. Hold for a 2+ count
  4. Return to the starting position

Common Errors:

Trying to go all the way around too soon. Take your time, stop where you need to if it feels too tight or sketchy.

Progressions / Regressions:

If this is too challenging:

  • Try starting with a wider grip on the band

If you want more of a challenge:

  • Use a narrower grip 
  • Try a more difficult band



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