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Exercises/Band Shoulder Pass-Through
MobilityBeginner

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.

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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

Band Shoulder Pass-Through movement

Main muscles working (thicker lines)

Starting position

Standing tall holding a light band with a wide overhand grip in front of the hips.

  1. 1

    Brace lightly and keep the arms straight.

  2. 2

    Raise the band up in front of you and over your head.

  3. 3

    Continue until the band reaches behind you near the lower back.

  4. 4

    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.

Details

Body parts
Shoulders · Chest
Equipment
Resistance Band
Movement
Mobility
Exercise type
Mobility
Training goals
Mobility · Flexibility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dynamic Chest StretchBeginner→

Variations

  • Round the World Shoulder StretchBeginner→

Similar Exercises

  • Arm CirclesBeginner→
  • Doorway Chest StretchBeginner→
  • Dynamic Back StretchBeginner→
  • Shoulder CARsBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.