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