Cross Over - With Bands

A beginner strength exercise for the chest, biceps and shoulders, done with a resistance band.

Movement guide

Cross Over - With Bands

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusChest · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cross Over - With Bands demonstrated on the 3D figure

3D demoCross Over - With BandsBeginner · A band

Beginner grade (source-assigned).

Harder option

Chest dip (forward lean) demonstrated on the 3D figure

3D demoChest dip (forward lean)Intermediate · Pull-up bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Secure an exercise band around a stationary post.
While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
Slowly return to the starting position as you inhale.
Perform for the recommended amount of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Biceps, Shoulders.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Cross Over - With Bands work?

Mainly the chest, with help from the biceps and shoulders.

What equipment do I need for the Cross Over - With Bands?

A band.

Is the Cross Over - With Bands good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Chest dip (forward lean).

How do I make the Cross Over - With Bands harder?

Progress to the Chest dip (forward lean), or add load, range or slower lowering once your form is solid.