Band Shoulder Pass-Through
Also called a band dislocate: a wide-grip band or dowel is lifted from in front of the hips, overhead and behind the body to mobilise the shoulders and chest.
Primary muscles
- Chest (Pectoralis Major)
- Front Delts
Secondary muscles
- Rotator Cuff
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
- Sets
- 1–2
- Reps
- 10–15
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall holding a light band with a wide overhand grip in front of the hips.
Brace lightly and keep the arms straight.
Raise the band up in front of you and over your head.
Continue until the band reaches behind you near the lower back.
Reverse the path to return to the front and repeat.
Breathing: Inhale as the band goes overhead and exhale as it comes back down.
Coaching tips
Grip wide enough to keep arms straight
Ribs stay down
Smooth, slow arc
Common mistakes
Grip too narrow, forcing the shoulders
Bending the elbows
Arching the lower back to get the band over
Safety notes
Widen the grip if you feel pinching; never force the band behind you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.