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bands isolation Activity intensity • Low
✓ knee safe
✓ lower back safe
✓ wrist safe
Resistance Band Shoulder Pass-Through
Primary Muscles: anterior deltoid, chest, rear deltoid
Secondary Stabilisers: rotator cuff, upper back
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold a light band with a wide grip and keep your elbows straight and ribs tucked.
- Sweep the band smoothly overhead and all the way behind your back, then return forward.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same target muscles Easier setup
Thoracic & Scapular Wall Slide
bodyweight • beginner • Rest 30s
Same movement pattern Joint-friendly option
Resistance Band Pull-Apart
bands • beginner • Rest 45s
Same target muscles Joint-friendly option
Standing Kettlebell Shoulder Halo
kettlebell • beginner • Rest 45s