Band Shoulder Pass-Through

Also known as: band dislocates, shoulder dislocates, shoulder pass-through, stick pass-through, pass throughs

Band Shoulder Pass-Through is a isolation exercise for the shoulders and chest. Main target: anterior deltoid and middle chest. Also works: lateral deltoid, posterior deltoid, lower traps and rhomboids. Equipment: bands.

EquipmentBands

TypeIsolation

CategoryStretching

Muscles worked

Primary

Anterior deltoid Middle chest

Secondary

Lateral deltoid Posterior deltoid Lower traps Rhomboids

How to do it

Hold a light band (or a stick) in front of your thighs with a wide overhand grip, arms straight.
Keeping the elbows locked, raise the band overhead and carry it back behind you until it touches your lower back.
Reverse the path and bring the band back to the front.
Use a grip wide enough to move without bending the elbows or arching the lower back; narrow it over time.