Towel Pass Through
Improve shoulder mobility! Pass a towel behind you, stretching gently. Adjust grip for your flexibility.
The Towel Pass Through mainly works the chest and shoulders, with help from the traps. You'll need: towel.
Required Equipment
Towel Pass Through Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Towel Pass Through Variations and Alternatives
How to do the Towel Pass Through
How to Perform the Towel Pass Through
* Starting Position: Stand with your feet shoulder-width apart, maintaining a neutral spine. Hold the towel in front of you, hands wider than shoulder-width.
* Grip Width: The width of your grip on the towel is crucial. Start with a wide grip. As your flexibility increases, gradually narrow your grip to increase the stretch.
* Raise the Towel: Keeping your arms straight, raise the towel overhead.
* Pass Behind: Continue moving the towel behind your head and down your back, keeping your arms as straight as comfortably possible.
* Return: Reverse the movement, bringing the towel back over your head and to the starting position.
* Maintain Posture: Keep your core engaged throughout the exercise to stabilize your torso.
Key Considerations:
* Progression: If you experience pain, widen your grip or stop the exercise.
* Breathing: Inhale as you raise the towel, and exhale as you lower it behind you.
* Straight Arms: Keep your arms as straight as possible without locking your elbows to maximize the stretch in your shoulders and chest.
Towel Pass Through FAQs
What muscles does the Towel Pass Through work?
The Towel Pass Through mainly works the chest and shoulders, with help from the traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Towel Pass Through?
Towel.
What workout day should the Towel Pass Through go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Pass Through variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Band Behind-Neck Shoulder Press, Loop-Band Overhead Shoulder Stretch and Towel Bent-Over Row.
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