Exercise guide
Resistance Band Pass Through
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This dynamic mobility exercise improves shoulder flexibility and chest opening by moving the glenohumeral joint through a full range of motion. It is highly effective for warming up the rotator cuff and relieving tightness in the pectorals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your core firmly engaged.
- Hold a light resistance band with a wide overhand grip, significantly wider than shoulder-width.
- Start with your arms fully extended and the band resting against your front thighs.
How to do it
- Inhale and slowly lift the band in a wide arc overhead, keeping your arms completely straight.
- Exhale as you continue the movement behind your head until the band touches your lower back or glutes.
- Reverse the arc back to the starting position with a controlled, steady tempo.
- Perform the movement slowly, taking approximately 3 seconds for each half of the rotation.
Form checklist
- Keep your elbows locked straight throughout the entire range of motion.
- Maintain a neutral spine and avoid arching your lower back as the band passes overhead.
- Keep your shoulders depressed; do not let them shrug up toward your ears.
- Maintain constant outward tension on the band to keep it taut.
Pro tips
- Pull the band apart slightly as you reach the 'sticky point' directly overhead to create more space in the shoulder joint.
- Focus on squeezing your shoulder blades together as the band moves behind your torso to maximize the stretch in the pectorals.
Make it harder
- Narrow your grip on the band by moving your hands closer together to increase the intensity of the stretch.
- Slow down the tempo significantly at the top of the movement to increase time under tension for the stabilizers.
Frequently asked
- What muscles does the resistance band pass through work?
- The resistance band pass through primarily targets the deltoids and pectorals, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band pass through?
- The resistance band pass through uses resistance band.
- Is the resistance band pass through good for beginners?
- Yes. The resistance band pass through is a beginner-friendly movement and a strong foundation to build on.