Front delts exercise
Band Shoulder Pass-ThroughHow to do it, with form in numbers
- Main muscles
- Front delts, Chest
- Also works
- Upper back
- Equipment
- Band
- Level
- Beginner
How to do it
How do you do the Band Shoulder Pass-Through?
- Stand tall and hold a light band in front of your thighs with a wide overhand grip.
- Pull the band slightly tight and brace your stomach.
- Keeping your arms straight, lift the band up over your head and down behind your back.
- Bring it back the same way to the front.
- Repeat 10–15 times; widen your grip if you cannot go all the way round.
Cues
- Arms straight, both together.
- Ribs down, no back arch.
- Keep the band tight.
Common mistakes
- Bending the elbows: widen your grip so your arms stay straight.
- Arching your back as the band goes behind: brace your stomach and widen your grip.
- One arm going first: move both arms together, band level.
Form in detail
What does good form look like?
The version in our demo
Standing, light long resistance band held overhand with a wide grip, straight arms lifting the band from the front of the thighs up over the head and down behind the back until it touches the lower back, then back the same way. The wide-grip, light-band version is the beginner setting the sources recommend (wider is easier).
Starting position
Stand tall, feet shoulder width, knees soft, stomach braced, ribs down.
The movement
Keeping both elbows straight and both arms moving together, raise the band forward and up in a wide arc until it is directly overhead. Keep the arc going over and behind the head, letting the shoulders turn naturally, until the band touches the lower back or top of the buttocks. Reverse the same path back over the head to the front of the thighs. The band stays taut the whole way; the trunk, head and legs stay still.
Breathing
Breathe in as the band rises overhead, out as it travels down behind or in front.
Tempo
One rep, 4 s: 2 s front to back, 2 s back to front, smooth and continuous. Real sets: 10–15 reps.
Form in numbers
What are the angles and distances?
- Hand spacing constant at about 2× shoulder width; band taut throughout.
- Trunk vertical; lower back does not arch as the band goes behind; head still.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Band Shoulder Pass-Through is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
