Band Shoulder Pass-Through
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Resistance Band
Primary muscle group
Deltoids
Secondary muscle groups
Pectoralis Major, Latissimus Dorsi, Rotator Cuff
Movement pattern
Shoulder Circumduction
Training goal
Mobility
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Olympic Weightlifting
Overview
Purpose. Restore shoulder flexion and extension range.
How it fits the system. A beginner-level shoulder circumduction entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Wall Slide and Hurdle Walkover.
Primary muscles
Deltoids
Secondary muscles
Pectoralis Major, Latissimus Dorsi, Rotator Cuff
Movement pattern
Shoulder Circumduction
Equipment
Resistance Band
Difficulty
Beginner
How to Perform
- Hold a band or dowel in front of the thighs with a wide grip.
- Keep the arms straight and the ribs down.
- Raise the arms overhead in a smooth arc.
- Continue back behind the head until a comfortable end range is reached.
- Reverse the movement back to the front.
- Narrow the grip slightly over time as range improves.
Coaching Cues
- Keep the arms straight throughout.
- Use a grip wide enough that the shoulders do not shrug.
- Move slowly and stop short of pinching.
Common Mistakes
- Bending the elbows to get past the sticking point.
- Arching the lower back.
- Using a grip that is far too narrow.
Progressions & Regressions
Progressions
Narrow the grip gradually.
Regressions
Widen the grip or use a lighter band.
When to Use It
When to use
In warm-ups before overhead pressing or weightlifting.
When not to use
With shoulder pain or a history of dislocation.
Programming
2 sets of 8 to 10 slow reps.
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