Exercises › Shoulder pass-through

Shoulder pass-through

Hold a band wide in front of your hips and, with straight arms, bring it up and over your head to behind you. Widen your grip if it pinches.

MobilityResistance bandsDifficulty 1 of 3

Two-panel demonstration of the shoulder pass-through, showing the start and finish positions — Start and finish positions

How to do it

Hold a band wide in front of your hips and, with straight arms, bring it up and over your head to behind you. Widen your grip if it pinches.

Muscles worked

Front

Back

shouldersprimary
chest

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No resistance bands? Swap it out

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How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2