Biceps · Resistance bands

Band Cross Chest Biceps Curl

The band cross chest biceps curl is an isolation exercise that emphasizes the brachialis, brachioradialis, and the long head of the biceps. It suits lifters of all levels and works best toward the end of an arm or pull session to thoroughly fatigue the elbow flexors.

Muscles: Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand with your right foot on one end of the band and hold the handle in your left hand, arm hanging at your side with a neutral grip.
Keep your back straight and your core braced.
Inhale. As you exhale, curl the handle diagonally across your chest toward your right shoulder, keeping your upper arm still.
Squeeze your biceps at the top.
Inhale and slowly lower the handle back to the starting position.
Complete all reps, then switch sides.

Common mistakes

Swinging the torso to pull the band reduces tension on the working muscles and stresses the lower back.
Flaring the elbow out or pulling it backward transfers the workload from the biceps to the shoulder.
Allowing the band to snap the arm down quickly skips the eccentric phase and reduces muscle growth stimulus.

Tips

Pause for a deliberate second at the top of the curl to maximize peak contraction across the chest.
Adjust your stance on the band so there is active tension even at the very bottom of the movement.
Maintain a firm, neutral wrist alignment throughout the entire range of motion to protect the joint.

Sets and reps

Perform 3–4 sets of 12–15 controlled reps per arm with 45–60 seconds of rest between sets to focus on hypertrophy and muscle endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What is the benefit of curling across the chest instead of straight forward?

The cross-body angle combined with a neutral grip shifts the mechanical load toward the brachialis and forearm, helping build arm thickness.

Can dumbbells replace the band for this exercise?

Yes, cross-body hammer curls with dumbbells mimic this path of motion, though bands provide increasing resistance at the top of the curl.

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