Shoulders · Resistance Band
Resistance Band Pass Through
How to do the resistance band pass through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Hold a resistance band in both hands with a wide grip in front of your thighs, arms straight. Keeping the elbows locked, raise the band overhead and continue back behind your hips, then reverse the path to the front. Widen the grip to make it easier.
- 1A stretch opening across the front of the shoulders and chest
- 2Your arms staying straight through the whole arc
- 3The shoulder blades moving freely overhead and behind
Common mistakes
- Bending the elbows to sneak the band past
- Gripping too narrow and forcing the shoulders
- Arching the lower back as the band goes behind you
Muscles worked
The resistance band pass through works the front delts, mid traps, lower traps, side delts, rear delts, and external rotators.
- Front DeltsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- Rear DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the resistance band pass through for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.