Band Cross Chest Curl

Pro Tip

If you experience discomfort, you can optionally position the band at shoulder-level and perform this movement without leaning back. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

  1. Wrap a band around a power rack or pole slightly above head level.
  2. Stand upright with a slight backward lean while holding your arms out in front of you at shoulder-level.
  3. Hold one end of the band in each hand, with your palms facing each other.
  4. Exhale and bend your arms so that your hands move toward the opposite shoulder.
  5. Continue until you are no longer able to bend your arms any further, while maintaining the position of your upper arms at shoulder-level.
  6. Inhale and allow your arms to extend outward, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment