Videos
Instructions
- Stand tall with feet hip-width apart, holding an elastic band with a wide grip in front of your body.
- Keep arms fully extended and slowly raise the band overhead.
- Continue the motion, passing the band behind your body if shoulder mobility allows.
- Reverse the movement to return to the starting position.
- Repeat the movement with control for the prescribed repetitions.
Technical Tips
- Keep your elbows locked throughout the movement.
- Use a wide grip to avoid excessive strain on the shoulders.
- Control the motion at all times to avoid jerking or compensations.
- If you feel discomfort, reduce the range of motion or increase the grip width.
Breathing Tips
- Inhale as you begin lifting the band overhead.
- Exhale slowly as you complete the pass through and return to start.
- Maintain a steady breathing rhythm to support shoulder relaxation.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Recent shoulder dislocation
- Frozen shoulder (adhesive capsulitis)
The Band Shoulder Pass Through is a foundational shoulder mobility exercise designed to increase flexibility and range of motion in the shoulder joint. Using an elastic band, this movement gently guides the shoulders through a full range overhead and behind the body, making it ideal for warm-ups, injury prevention, and mobility-focused routines. Its simplicity makes it accessible to individuals at all fitness levels, particularly those recovering from sedentary habits or aiming to improve posture. Unlike static stretches, the dynamic nature of the pass through activates supporting muscles around the scapula and thoracic spine, promoting better shoulder alignment and reducing stiffness. By incorporating this movement regularly, users may experience enhanced overhead performance in training and improved shoulder health in daily activities. The elastic band allows for adjustable tension, making the exercise scalable based on mobility level.
What muscles do band shoulder pass throughs work?
Band shoulder pass throughs primarily target the shoulders, with emphasis on deltoids and supporting muscles like the rhomboids and serratus anterior to improve mobility and control.
Is the band shoulder pass through good for shoulder pain?
Yes, the band shoulder pass through can help reduce shoulder stiffness and promote mobility, but it should be avoided if there is pain or injury unless cleared by a medical professional.
Can beginners do shoulder pass throughs?
Absolutely, shoulder pass throughs with a resistance band are beginner-friendly and adjustable by changing grip width or band resistance.
How often should I do shoulder pass throughs?
For best results, perform shoulder pass throughs 3–5 times per week as part of your warm-up or mobility routine.
What is a good alternative to band shoulder pass throughs?
A PVC pipe or towel shoulder pass through offers a similar movement pattern for improving shoulder mobility without resistance.