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 Fit 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.