Primary
Rehabilitation
Secondary
Shoulders, Chest, Lats
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Shoulder pass-throughs take the shoulder joint through its full circumduction range using a stick or band. This exercise exposes mobility limitations and progressively improves overhead range when practiced consistently.
When to use it
Use for shoulder warm-up or mobility.
Who it's for
All levels. Great pre-workout mobility.
Start with a very wide grip—wider than shoulder width. Keep your arms completely straight throughout. If you can't complete the arc, widen your grip until you can.
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Hold a stick or band with wide grip.
Start with stick in front of thighs.
Keeping arms straight, raise stick overhead.
Continue arc until stick is behind back.
Reverse motion to return to front.
Repeat for desired reps.
Great for shoulder mobility.
Go as wide as needed for comfort.
Keep arms straight throughout.
Use shoulder pass-throughs as warm-up before overhead pressing or as a daily mobility drill. Program 2-3 sets of 10-15 reps, gradually narrowing your grip as mobility improves.
Bending elbows when they should remain straight.
Letting your elbows drift away from the intended path during the Shoulder Pass Through can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Grip too narrow which reduces stability and power.
An inconsistent grip during the Shoulder Pass Through can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Forcing range of motion.
Cutting the range of motion short on the Shoulder Pass Through can reduce the training stimulus for your Deltoids. Use the largest comfortable range you can control without changing the intended setup.
All levels. Great pre-workout mobility.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Shoulder Pass Through with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Shoulder Pass Through could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Shoulder Pass Through
The Shoulder Pass Through primarily targets the Deltoids, Rotator cuff, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Shoulder Pass Through include Pectorals, Latissimus dorsi, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Shoulder Pass Through as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Shoulder Pass Through. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Shoulder Pass Through is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Shoulder Pass Through include: Band Pull-Apart, Arm Circles, Wall Slide. These exercises target similar muscle groups as the Shoulder Pass Through and can be used as substitutes based on your equipment availability, gym setup, or training preferences.