Exercise guide
Band Cross Chest Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Back
- Upper arms
The Band Cross Chest Biceps Curl targets the long head of the biceps and the brachialis by utilizing a cross-body movement path. The resistance band ensures constant tension throughout the range of motion, particularly at the peak contraction where traditional weights often lose resistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at waist height.
- Stand sideways to the anchor point and grasp the band with the hand furthest from the rack using an underhand grip.
- Step away from the rack until the band is taut with your arm extended across your torso toward the anchor.
- Maintain a tall posture with your feet shoulder-width apart and your core engaged.
How to do it
- Exhale as you curl the hand toward the opposite shoulder while keeping your elbow pinned to your side.
- Squeeze the bicep forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly return the hand to the starting position, maintaining tension on the band.
- Perform the movement with a controlled tempo: 2 seconds to curl and 2 seconds to lower.
Form checklist
- Keep the upper arm stationary; do not let the elbow drift forward or away from the body.
- Avoid twisting your torso toward the anchor point to create momentum.
- Keep the wrist neutral and firm throughout the entire range of motion.
- Ensure the shoulder of the working arm remains depressed and does not shrug upward.
Pro tips
- Focus on pulling your thumb toward your opposite collarbone to maximize the peak contraction of the biceps.
- Flex your triceps at the bottom of each rep to ensure the bicep is fully lengthened before starting the next repetition.
Make it harder
- Increase the distance from the anchor point to heighten the resistance throughout the entire arc.
- Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band cross chest biceps curl work?
- The band cross chest biceps curl primarily targets the biceps, and also works the lats and rhomboids as secondary muscles.
- What equipment do you need for the band cross chest biceps curl?
- The band cross chest biceps curl uses resistance band.
- Is the band cross chest biceps curl good for beginners?
- The band cross chest biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.