Shoulder Pass Through
Primary
Rehabilitation
Secondary
Shoulders, Chest, Lats
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Shoulder Pass Through is a rehabilitation rotational movement that primarily targets your rehabilitation. Use for shoulder warm-up or mobility.
Everything You Need to Know About the Shoulder Pass Through
The Shoulder Pass Through is a good for beginners exercise that targets your Deltoids and Rotator cuff. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder warm-up or mobility. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great pre-workout mobility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Shoulder Pass Through — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Shoulder Pass Through?
- 1
Hold a stick or band with wide grip.
- 2
Start with stick in front of thighs.
- 3
Keeping arms straight, raise stick overhead.
- 4
Continue arc until stick is behind back.
- 5
Reverse motion to return to front.
- 6
Repeat for desired reps.
What are the best tips for the Shoulder Pass Through?
Great for shoulder mobility.
Go as wide as needed for comfort.
Keep arms straight throughout.
Common Shoulder Pass Through mistakes
Bending elbows when they should remain straight.
Letting your elbows drift wide during the Shoulder Pass Through shifts load onto your shoulder joint instead of your Deltoids. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Grip too narrow which reduces stability and power.
A poor grip during the Shoulder Pass Through limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Forcing range of motion.
Cutting the range of motion short on the Shoulder Pass Through means your Deltoids never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Shoulder Pass Through — who it's best for
All levels. Great pre-workout mobility.
How to Program the Shoulder Pass Through
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 10-15 reps.
What are good alternatives to the Shoulder Pass Through?
Band Pull-Apart
Arm Circles
Wall Slide
Other Variations
- PVC Pipe Pass Through
- Band Pass Through
- Towel Pass Through
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Shoulder Pass Through — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with wide grip.
- Dont force range.