Band Cross Chest Biceps Curl
Target your biceps with the Band Cross Chest Biceps Curl. This effective resistance band exercise builds upper arm strength and definition by curling the
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band Cross Chest Biceps Curl
Band alternating biceps curl
Upper Arms · Biceps Brachii · Band
Band Standard Biceps Curl
Upper Arms · Biceps Brachii · Band
Band 45 degrees Biceps Curl
Upper Arms · Biceps Brachii · Band
Band Horizontal Biceps Curl
Upper Arms · Biceps Brachii · Band
Description
A resistance band exercise that targets the biceps by performing a cross chest curl.
Save Band Cross Chest Biceps Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Band Cross Chest Biceps Curl
- 01Setup
Stand firmly on the center of a resistance band with one foot, ensuring it's securely anchored, and grasp the other end of the band with your opposite hand.
- 02Setup
Start with your arm extended downwards and across your body, palm facing up or towards your chest, maintaining a slight bend in the elbow.
- 03
Keeping your elbow relatively fixed and close to your body, exhale as you curl the band upwards and across your chest towards your opposite shoulder.
- 04
Squeeze your biceps forcefully at the top of the movement, ensuring your hand finishes near your opposite shoulder.
- 05
Inhale as you slowly and with control lower the band back to the starting position, resisting the band's pull throughout the eccentric phase.
- 06
Complete all repetitions on one side before switching feet and hands to perform the exercise on the opposite arm.
Tips
- To maximize bicep engagement, consciously squeeze your bicep at the peak contraction point of each curl.
- Control the lowering phase of the movement (eccentric contraction) to increase time under tension and promote muscle growth.
- Adjust the resistance by stepping wider or narrower on the band, or by using a band with different tension levels.
- Maintain a stable torso and avoid swinging your body; focus on isolating the bicep by keeping your elbow as the primary pivot point.
Common mistakes
- Using momentum from your back or shoulders to lift the band reduces the targeted bicep work; instead, initiate and control the curl purely with your bicep.
- Allowing your elbow to drift forward or backward during the curl diminishes bicep isolation; keep your elbow tucked and stable as the hinge for the movement.
- Failing to achieve a full range of motion, either by not extending the arm fully at the bottom or not curling completely to the top, limits muscle activation; ensure a complete stretch and contraction.
In the Ellim app, Band Cross Chest Biceps Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train band cross chest biceps curl?
Get Ellim — FreeQuestions
What muscles does Band Cross Chest Biceps Curl work?
Band Cross Chest Biceps Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Band Cross Chest Biceps Curl good for beginners?
Band Cross Chest Biceps Curl is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Cross Chest Biceps Curl?
You need Band to perform Band Cross Chest Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Cross Chest Biceps Curl?
To maximize bicep engagement, consciously squeeze your bicep at the peak contraction point of each curl. Control the lowering phase of the movement (eccentric contraction) to increase time under tension and promote muscle growth. Adjust the resistance by stepping wider or narrower on the band, or by using a band with different tension levels. Maintain a stable torso and avoid swinging your body; focus on isolating the bicep by keeping your elbow as the primary pivot point.
What are common mistakes when doing Band Cross Chest Biceps Curl?
Using momentum from your back or shoulders to lift the band reduces the targeted bicep work; instead, initiate and control the curl purely with your bicep. Allowing your elbow to drift forward or backward during the curl diminishes bicep isolation; keep your elbow tucked and stable as the hinge for the movement. Failing to achieve a full range of motion, either by not extending the arm fully at the bottom or not curling completely to the top, limits muscle activation; ensure a complete stretch and contraction.
Related exercises
Band Standing Hammer Curl
Upper Arms · Brachioradialis · Band
Band concentration curl
Upper Arms · Brachialis · Band
Biceps Leg Concentration Curl
Upper Arms · Biceps Brachii · Body weight
Band Kneeling Preacher Curl
Upper Arms · Biceps Brachii · Band
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Band Cross Chest Biceps Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store