Smart Workout Diary

Barbell Shoulder Pass-Through

The barbell shoulder pass-through is a controlled shoulder-mobility drill in which a lightly loaded barbell travels from the front of the body, overhead, and behind the body with a wide grip. It primarily mobilizes the shoulders while also stretching the chest, supporting overhead range of motion and upper-body mobility.

Demonstration

Demonstration: Barbell Shoulder Pass-Through

Instructions

  1. Stand tall with your feet about hip-width apart and hold a lightly loaded barbell in front of your thighs with a very wide overhand grip.
  2. Brace your trunk gently, keep your elbows straight, and raise the bar in a smooth arc in front of your body.
  3. Continue moving the bar overhead and behind you only as far as you can while maintaining control and straight elbows.
  4. Reverse the arc to return the bar to the front of your thighs, then repeat with slow, controlled movement.
Muscle Group
Shoulders
Other Muscle Groups
Chest
Type
Stretching
Mechanics
Compound
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell
Difficulty
Beginner

Technique tips

  1. Use an unloaded barbell or a very light load; this drill should not require straining.
  2. Widen your grip if your shoulders pinch, your elbows bend, or you cannot move smoothly through the arc.
  3. Keep your ribs from flaring excessively and avoid forcing the bar beyond your comfortable range of motion.
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