Band pass-through
Also called shoulder dislocate, band over and back
- Works
- Front of the shoulder · anterior deltoid
- Chest · pectoralis major
- Upper back · trapezius and rhomboids
- Needs
- Resistance bands
Setup
Hold a light band in front of your thighs with your hands wide apart and arms straight.
Steps
- Lift the band up and over your head, keeping your arms straight.
- Carry it down behind you as far as is comfortable.
- Bring it back over your head to the front.
- Move your hands closer only when this is easy.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Around the front and top of your shoulders.
Common mistakes
- Bending the elbows to get over.
- Arching the lower back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if a shoulder clicks with pain; widen your grip.