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Instructions
- Lie face down on a mat with arms extended overhead holding a resistance band.
- Grip the band wider than shoulder-width to maintain tension while keeping arms straight.
- Lift your arms, chest, and head slightly off the ground, engaging the upper back.
- Slowly pull the band over your head and towards your lower back in a controlled arc.
- Reverse the motion to return to the start position without letting the band touch the ground.
Technical Tips
- Keep arms fully extended throughout the movement.
- Avoid arching the lower back excessively.
- Engage the glutes and core to stabilize the body.
- Use a light band to maintain proper control and form.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you lift and pass the band overhead.
- Inhale while returning to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injury
- Acute lumbar spine issues
- Severe cervical spine problems
Description
The Band Prone Pass Through is an effective shoulder mobility and postural strength exercise that enhances scapular stability and thoracic extension. Performed lying face down, this movement uses a resistance band to create tension as the arms move in a sweeping arc from an overhead position toward the glutes and back again. The controlled motion activates key stabilizing muscles across the upper back, helping to counteract the effects of poor posture from prolonged sitting or screen time. By engaging the shoulders, traps, and back muscles in a low-impact way, this exercise improves flexibility, coordination, and muscular endurance in the posterior chain. It's widely used in warm-ups, mobility routines, and rehabilitation settings, especially for athletes and professionals seeking optimal shoulder function and spinal alignment. Suitable for intermediate users, the Band Prone Pass Through is a valuable tool for enhancing range of motion and reinforcing neuromuscular control without requiring heavy equipment.