How to do the Band Shoulder Pass-Through
Step by step
- Hold a band with a wide overhand grip in front of your thighs, arms straight.
- Keeping the arms straight, sweep the band up overhead and back behind you.
- Bring it back over the top to the front the same way.
- Move at an easy pace and go wider if the shoulders feel pinched.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Keep the arms straight and widen your grip until it feels smooth - never force through a pinch to get the band around.
Coaching cue
Keep your ribs down and do not arch your back to get the band around.
Stay safe
Use a light band and check it for nicks; a heavy or worn band can snap back at your face.
Make it easier or harder
- Easier: Use a towel or broomstick with a very wide grip instead of a band.
Muscles worked
- Primary: Side delts, Chest
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.