Band Cross Chest Biceps Curl
How to do it
Starting position
- Step firmly on one end of the band with your left foot.
- Hold the opposite end with your right hand and bring it diagonally across the front of your body.
- Lightly tuck your elbow against your torso.
Movement
- Keep your elbow fixed in place and curl your hand up toward the opposite shoulder.
- Squeeze your bicep briefly at the top.
- Slowly lower while feeling the resistance.
- Complete the target reps and switch arms.
Breathing
Exhale as you pull, inhale as you lower.
Cautions
- If your elbows drift forward, your shoulders take over.
- Do not let the band snap back on the way down. The lowering phase is part of the exercise too.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
Related exercises
Resistance Band Concentration CurlHarderBand 45° Biceps CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.