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Band Pass-Through

Step by step instructions, muscle activation and variants for the Band Pass-Through.

EasyRear shouldersFront shoulders

About this exercise

The resistance band pass-through is a shoulder mobility drill in which a band held wide in front of the body is passed overhead and behind the back in a continuous arc. The wide grip and gentle resistance of the band help open the chest, stretch the anterior shoulder, and improve overall shoulder joint range of motion.

How to Perform

  • Stand upright and grip a resistance band with both hands, wider than shoulder-width apart
  • Hold the band taut in front of your hips with straight arms
  • Keep your arms straight and raise the band forward and up over your head
  • Continue the arc, lowering the band behind you until it touches your lower back or glutes
  • Pause briefly, then reverse the motion to bring the band back over your head and to the front
  • Move slowly and smoothly, allowing your grip width to guide the range of motion
  • Narrow your grip slightly over successive reps to gradually increase the challenge

Muscle Activation

Primary
Rear shouldersFront shoulders
Secondary
Side shouldersUpper chest

About the Band Pass-Through

The Band Pass-Through is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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